Did you know that a small handful of nuts could help protect your heart? It may sound too good to be true, but it’s not! Nuts are packed with heart-healthy fat, fiber, and antioxidants that can do wonders for your cardiovascular health. Whether it’s lowering bad cholesterol, reducing inflammation, or improving blood pressure, these tiny powerhouses are ideal for keeping your heart in tip-top shape. But with so many varieties to choose from, which nuts are really best for heart health? Here we have mentioned the best heart healthy nuts that can help boost your heart function.

Are nuts really good for heart health?

Yes, nuts are great for heart health! Most nuts are high in unsaturated fats, especially monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL). They also provide antioxidants, fiber, vitamins, minerals and other micronutrients that support overall cardiovascular health and reduce the risk of heart disease, says the British Heart Foundation. Nuts are beneficial for all age groups, including people at high risk of heart disease, so what are you waiting for? Discover the best nuts for the heart and add them to your diet.

9 Best Nuts for the Heart

Here are the best dried fruits or nuts for heart health that can help support heart function, manage cholesterol levels and more:

1. Almonds

Almonds are widely consumed for their heart-healthy benefits. Rich in monounsaturated fats, almonds help reduce bad cholesterol (LDL) while increasing good cholesterol (HDL). According to the US Department of Agriculture28 grams (g) of almonds contain 6 grams of protein and 3 g of fiber, both known to keep your heart healthy. They are also an excellent source of vitamin E, an antioxidant that helps protect arteries from oxidative stress. In addition, “almonds contain magnesium and potassium, which help control blood pressure,” explains the nutritionist and certified diabetes educator. Dr Archana Batra.

2. Pistachios

Pistachios are another great nut for heart health. They are full of unsaturated fats, known to improve lipid profile and reduce cholesterol. These heart-healthy nuts also contain plant sterols, compounds that help block the absorption of cholesterol. Pistachios are rich in antioxidants like lutein and beta-carotene, which protect the heart and improve vascular health, reveals a study published in Nutrition today. Additionally, they are an excellent source of potassium and fiber.

3. Nuts

Walnuts are a fantastic source of omega-3 fatty acids, which are essential for heart health. Omega-3 helps reduce inflammation and high blood pressure, and prevent blood clotting, which contributes to a healthier cardiovascular system. A study published in the Nutrition Diary found that nuts can lower LDL and manage blood pressure levels, the two main risk factors for cardiovascular disease (CVD). Nuts also contain antioxidants like polyphenols that protect the heart from damage caused by free radicals.

4. Cashews

“Cashews, while lower in fiber than some other heart-healthy nuts, still offer a healthy dose of monounsaturated fat, magnesium and copper,” according to Dr. Batra. These nutrients work together to support healthy heart function and improve blood circulation. Cashews also contain small amounts of antioxidants and help regulate cholesterol levels by reducing bad cholesterol and increasing good cholesterol, explains a study published in the American Journal of Clinical Nutrition.

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5. Brazil nuts

Brazil nuts for heart are known for their high content of selenium, a mineral that plays a key role in protecting the heart from inflammation. Selenium also helps improve the function of antioxidants in the body, which are crucial for preventing oxidative stress and protecting arteries, according to International Journal of Molecular Sciences. However, it is important to consume Brazil nuts in moderation, as they are high in calories and high in fat.

6. Hazelnuts

Hazelnuts are another heart-healthy nut thanks to their high levels of monounsaturated fats and antioxidants. These fats help lower LDL cholesterol while maintaining healthy HDL levels. Hazelnuts are also rich in vitamins like vitamin E, which helps protect cells in the heart and blood vessels from damage. What more? They’re also high in protein which can help with weight management, a risk factor for heart problems, says Dr. Batra.

7. Peanuts

Peanuts are widely consumed in winter and provide many benefits for the heart. They are a rich source of monounsaturated fats, protein and antioxidants. Research published in the American Heart Association Scientific reviews have shown that regular consumption of peanuts can help reduce cholesterol levels and the risk of heart disease. Peanuts for the heart, also provide a good amount of resveratrol, a powerful antioxidant found in red wine and grapes, which is associated with better heart health.

8. Pecans

Pecans are packed with heart-healthy unsaturated fats, fiber, and antioxidants including vitamin E and flavonoids. These nutrients work together to reduce inflammation, lower cholesterol, and improve blood vessel function. Pecans are also an excellent source of zinc which may boost immunity and benefit heart health, according to National Institute of Health. You can enjoy pecans in salads, granola or as a topping for your yogurt. These heart-healthy nuts also make a great addition to baked goods

9. Macadamia nuts

Macadamia nuts for the heart are rich in monounsaturated fats, known for their ability to improve heart health by reducing LDL cholesterol levels. These fats also help maintain healthy blood pressure and reduce inflammation. In addition to healthy fats, macadamia nuts provide fiber, vitamins and minerals, making them a great choice for overall cardiovascular health, according to the expert.

Frequently Asked Questions (FAQ)

1. How many nuts should I eat every day for heart health?

Moderation is key. A typical serving is about 28 grams, which is equivalent to a small handful of nuts (about 20 to 24 almonds, 18 to 20 cashews, or 12 to 15 walnuts). This provides heart-healthy fats, fiber, and essential nutrients without overloading on calories.

2. Can Eating Too Many Nuts Cause Weight Gain?

Nuts are high in calories, which means they can contribute to weight gain if consumed in excessive amounts. However, studies have shown that consumed in moderation, nuts do not contribute to weight gain and may even help with weight management due to their high fiber and protein content, which promotes satiety.

3. Are salted or roasted nuts always good for heart health?

While roasted nuts are still a healthy choice, salted nuts may be less heart-healthy due to added sodium. Excessive salt consumption is linked to high blood pressure, which increases the risk of heart disease.