Adding nuts of all kinds to the diet can actually help reduce the risk of heart disease. Most nuts, such as almonds, walnuts and hazelnuts, are packed with protein, fiber, unsaturated fats (the good fat) and omega-3 fatty acids all of which can reduce the risk of heart attack, stroke, blood clots and atherosclerosis. Eating nuts can also lower bad (LDL) cholesterol levels in the blood.
What Makes Nuts Heart Healthy?
According to the article “Nuts and your heart: Eating nuts for heart health” on the Mayo Clinic of Rochester, MN website, there are many ingredients in nuts that make them heart healthy. These include:
- Omega-3 fatty acids – A diet rich in omega-3 fatty acids helps to decrease the risk of abnormal heartbeats, lowers blood pressure, decreases triglyceride levels and slows the rate of atherosclerotic plaque. Nuts are the best plant source of omega-3 fatty acids.
- Fiber – Fiber helps to lower cholesterol and also helps to reduce the risk of diabetes. Fiber in nuts also fills you up and keeps you feeling full so you snack less.
- Unsaturated Fats – Nuts contain good fats – monounsaturated and polyunsaturated fats – which help to lower bad (LDL) cholesterol levels.
- L-arginine – Foods rich in l-arginine help improve the health of artery walls so they are more flexible and are less likely to have blood clots that can decrease blood flow and cause a heart attack or stroke.
- Plant Sterols – Most nuts contain plant sterols that are beneficial for lowering cholesterol.
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Vitamin E – Nuts contain vitamin E and it is believed that this essential vitamin can lower the development of plaque in arteries and reduce the risk of blocked arteries.
How to Add Nuts to Your Diet
Nuts make a healthy snack in place of foods which contain unhealthy fats such as potato chips, French fries or cookies. They are also high in protein and can be used in place of unhealthy red meats or high-fat dairy products. It is important, however, to recognize that nuts are high in calories and should be eaten in moderation. The Food and Drug Administration suggests eating a handful (1.5 ounces) a day of nuts in place of another snack food. Remember, eating nuts while continuing to eat other high fat foods decreases the heart health benefits.
The best heart-healthy nuts to eat are walnuts, almonds, macadamia nuts, hazelnuts, pistachios, pecans, cashews and peanuts. Stick to nuts that are raw or dry roasted and that do not have added salt.
Adding nuts to a healthy diet is a good way to help reduce the risk of heart disease or lower the chance of having a heart attack or stroke if you already have heart disease. Eat nuts in moderation and enjoy the heart-healthy benefits of nuts.
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