Did you know that a small handful of nuts can help protect your heart? It might sound too good to be true, but it isn’t! Nuts are packed with heart-healthy fats, fiber and antioxidants that can do wonders for your cardiovascular health. Whether it’s lowering bad cholesterol, reducing inflammation, or improving blood pressure, these little powerhouses are great for keeping your heart in tip-top shape. But with so many varieties to choose from, which nuts are really the best for heart health? Here we 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 rich in unsaturated fats, especially monounsaturated and polyunsaturated fats, which can help reduce levels of bad cholesterol (LDL) and increase the 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. British Heart Foundation. Nuts are beneficial for all age groups, including those at high risk of heart disease, so what are you waiting for? Find out the best nuts for the heart and add them to your diet.

9 best nuts for the heart

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

1. Almond

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

2. Pistachios

Pistachios are another excellent nut for heart health. They are packed with unsaturated fats, which are known to improve lipid profiles and lower cholesterol. These heart-healthy nuts also contain plant sterols, compounds that help block cholesterol absorption. Pistachios are rich in antioxidants such as lutein and beta-carotene, which protect the heart and improve vascular health, reveals a study published in Nutrition today. In addition, they are a great source of potassium and fiber.

3. Walnuts

Walnuts are a great source of omega-3 fatty acids, which are essential for heart health. Omega-3 helps reduce inflammation and high blood pressure, and prevents blood clots, all of which contribute to a healthier cardiovascular system. A study published in Journal of Nutrition found that walnuts can reduce LDL and manage blood pressure levels, the two major risk factors for cardiovascular disease (CVD). Walnuts also contain antioxidants such as 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 heart-healthy dose of monounsaturated fats, magnesium and copper,” according to Dr. Batra. These nutrients work together to support proper heart function and improve blood flow. 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 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 critical 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 such as vitamin E, which helps protect the cells of the heart and blood vessels from damage. What’s more? They are also rich in protein which can help with weight control, a risk factor for heart problems, says Dr Batra.

7. Peanuts

Peanuts are widely consumed during the winter season and offer many heart benefits. They are a rich source of monounsaturated fats, protein and antioxidants. Research published in American Heart Association Journals have shown that regular consumption of peanuts can help lower cholesterol and reduce the risk of heart disease. Peanuts for the heart also provides a good amount of resveratrol, a powerful antioxidant found in red wine and grapes, which is linked to improved heart health.

8. Pecans

Pecans are loaded 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 a great source of zinc, which can 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 are also a great addition to baked goods

9. Macadamia nuts

Macadamia nuts for the heart are rich in monounsaturated fats, which are known for their ability to improve heart health by lowering 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 an excellent choice for overall cardiovascular health, according to the expert.

Frequently Asked Questions (FAQs)

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

Moderation is the key. A typical serving size is about 28 grams, which is equivalent to a small handful of nuts (about 20-24 almonds, 18-20 cashews or 12-15 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 calorie dense, which means they can contribute to weight gain if eaten in excessive amounts. However, studies have shown that when eaten 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 still good for heart health?

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