A doctor is recommending a handful of one particular nut daily as it can slash the risk of heart disease. It can even be grown at home, she said.
Dr Emma Patel said hazelnuts, often associated with indulgent desserts, were proving to be much more than a treat. These nutrient-packed nuts are rich in monounsaturated fats, vitamin E, and magnesium, all of which are essential for supporting cardiovascular health. Hazelnuts help improve blood lipid profiles, reduce inflammation, and enhance arterial function, making them a powerful tool in reducing the risk of heart disease.
Dr Patel, who has partnered with Ashridge Trees to study the benefits of locally grown nuts, said: “Hazelnuts are not only delicious, but also incredibly versatile. What sets them apart is their accessibility – they’re easy to grow at home, making them a sustainable and practical addition to any heart-healthy diet.”
In a landmark study published in The European Journal of Nutrition, participants who consumed 25g of hazelnuts daily – roughly a small handful – experienced a significant 12% reduction in LDL cholesterol levels after just four weeks. Over the course of a year, regular hazelnut consumption was linked to a 30% lower risk of heart disease.
This is attributed to hazelnuts’ high concentrations of monounsaturated fats and antioxidants like phenolic compounds, which combat oxidative stress and arterial damage. Magnesium, another key nutrient found in hazelnuts, plays a critical role in maintaining healthy blood pressure levels and promoting optimal heart function, further solidifying their status as a heart-health powerhouse.
As more people turn to natural, sustainable solutions for better health, hazelnuts are gaining recognition as a locally growable superfood.
An expert from Ashridge Trees said: “Hazelnuts are an ideal choice for anyone looking to plant a tree with lasting value. They’re hardy, low-maintenance, and provide consistent yields year after year. Beyond the environmental benefits of growing your own food, you also get the satisfaction of enjoying fresh, nutrient-rich hazelnuts straight from your garden.”
Given rising food costs and increasing environmental concerns, planting a hazelnut tree is a simple yet impactful step toward better health and sustainability, they said.
How to incorporate hazelnuts into your diet
Adding hazelnuts to your daily routine is easier than you might think:
- Morning boost: Sprinkle chopped hazelnuts onto your porridge, granola, or smoothie bowl for a nutritious start to your day.
- Snack smart: Enjoy a handful of roasted hazelnuts as a heart-healthy snack.
- Cooking companion: Add crushed hazelnuts to salads, roasted vegetables, or pasta dishes for extra crunch and flavour.
- Baking bonus: Incorporate hazelnuts into baked goods like cookies, muffins, or granola bars for a heart-friendly treat.
- Spread the love: Try hazelnut butter as a creamy and delicious alternative to traditional spreads.
The discovery of hazelnuts’ heart-protecting properties comes at a time when heart disease remains a global health crisis, claiming more than 17.9 million lives annually, according to the World Health Organization. While medical treatments are essential, prevention through diet is a highly effective and accessible strategy – and hazelnuts provide a natural, nutrient-packed way to safeguard cardiovascular health.