People looking for food to snack on without feeling guilty are being urged to try nuts. Experts say they can be an excellent source of healthy fat, protein, and other nutrients.
According to Harvard Health, nutrition research has shown that people who consume nuts have a reduced risk of heart attacks, or to die from heart disease – compared to those who rarely include them in their diet.
Numerous major cohort studies, including the Adventist Study, the Iowa Women’s Health Study, the Nurses’ Health Study, and the Physicians’ Health Study, have shown how beneficial eating nuts can be. The research has consistently demonstrated that eating nuts several times a week is linked to a 30% to 50% lower risk of myocardial infarction, sudden cardiac death, or cardiovascular disease.
A study published in the National Library of Medicine states: “Frequent nut consumption has been associated with reduced cardiovascular risk factors”. These include dyslipidaemia, type 2 diabetes and metabolic syndrome; as well as with lower risk of coronary heart disease.
The study added: “Compared to those participants who never or almost never consumed nuts, those who consumed nuts more frequently were older, had a lower BMI.” They were also less likely to smoke, more likely to exercise, and consumed more fruits and vegetables.
Nuts are rich in unsaturated fats, which can help reduce LDL cholesterol, often referred to as ‘bad’ cholesterol, while increasing HDL cholesterol, known as ‘good’ cholesterol. Specifically, walnuts contain omega-3 fatty acids, an unsaturated fat that may help prevent irregular heart rhythms.
- Walnuts – Contain high amounts of omega-3 fatty acids, which may help lower the risk of heart attack and protect the heart.
- Almonds – Contain vitamin E, an antioxidant that may be good for your heart.
- Peanuts – Contain plant protein and polyphenol antioxidants, and may help lower cholesterol and reduce the risk of heart disease, stroke, and coronary heart disease.
- Macadamia nuts, hazelnuts, and pecans – May also be good for your heart.
In a study focused on the relationship between nuts and health, researchers evaluated data from more than 210,000 health professionals over a span of up to 32 years. The findings revealed that individuals who consumed one ounce of nuts five or more times each week had a 14% reduced risk of cardiovascular disease .
It also showed a 20% decreased risk of coronary heart disease compared to those who rarely or never included nuts in their diet. Notably, both peanuts (which are technically legumes but share nutritional similarities with nuts) and walnuts were associated with a lower risk of these diseases.
A different study revealed that eating nuts could potentially reduce the risk of cardiovascular disease in individuals with type 2 diabetes, a condition linked to higher chances of high cholesterol, heart disease, and stroke. The researchers discovered that participants who consumed five 28-gram servings of nuts each week experienced a 17% decrease in the risk of cardiovascular disease.
On top of that, a 20% reduction in the risk of coronary heart disease, a 34% lower chance of dying from cardiovascular disease and a 31% decreased risk of premature death from any cause. This is compared to those with less than one serving of nuts per month.
Nuts are a great source of arginine, an amino acid essential for producing nitric oxide, which helps relax narrowed blood vessels and improve blood circulation. They are also packed with vitamin E, folate, potassium, fibre, and other beneficial nutrients.
Harvard University recommends that consuming a handful of nuts, roughly 28 grams or one ounce, at least five times a week could be highly advantageous for your heart health.
Since different nuts offer various nutrient profiles, including a mix in your healthy diet is wise. However, adding nuts to your regular junk food snacks and meals won’t be as beneficial.
For example, consuming a handful of walnuts (which have an average of 185 calories per ounce) daily could lead to a weight gain of 10 pounds or more over a year if you don’t reduce your intake elsewhere. This extra weight could bump up your risk of heart disease rather than decrease it.
Instead, consider swapping crisps or other less nutritious snacks for nuts. You can also use them as a substitute for meat in main dishes or add them for a nutritious crunch in salads.
Always speak to your doctor first before making any drastic changes to your diet, especially if you are taking certain medications or are being treated for a medical condition, to check if such changes are suitable for you. People with a nut allergy should of course steer clear of them.
While adding nuts to your diet can be hugely beneficial for heart health, it again will only really work if you stick to a healthy lifestyle all round. The best ways to reduce your risk of heart disease include following a balanced diet, exercising regularly, limiting alcohol, quitting smoking, maintaining a healthy weight, ditching processed foods and drinking plenty of water.