Are Nuts Good for Heart Health?

May lower the risk of heart disease

A 2020 study of three cohorts investigated the effects of increasing nut consumption to at least half a serving daily on cardiovascular disease (CVD) over 4 years.

Researchers found that, over the length of the study and for all three cohorts, those with higher consumption of total nuts compared to nonconsumers lowered their risk of:

• CVD by 8%
• coronary heart disease by 6%
• stroke by 11%

These results were seen for increasing intakes of:

• tree nuts
• walnuts
• peanuts

The opposite was true for those who decreased their nut consumption by at least half a serving per day. This means they were at a higher risk of the above conditions.

Replacing meat, processed meat, refined grain, french fries, and dessert with an equivalent serving of nuts was associated with a lower risk of the same conditions as above.

Specifically, researchers found that decreasing red meat by half a serving daily and increasing nut intake by the same amount was associated with a 7% to 13% lower risk of the conditions.

May improve cholesterol and triglyceride levels

A 2021 clinical study of 52 participants at risk for CVD explored the effect of daily pecan consumption (68 grams [g] or about a half-cup) for 8 weeks.

At the end of 8 weeks, compared to week 0, the study found that the group’s:

• Total cholesterol (TC): decreased
• LDL “bad” cholesterol: decreased
• HDL “good” cholesterol: increased
• Triglycerides: decreased
• TC/HDL cholesterol ratio: decreased

Specifically, TC lowered by about 5% and LDL cholesterol by about 10%. According to the researchers, lowering LDL cholesterol by just 1% is associated with a 1.2% to 2% lower risk of coronary artery disease.

Unlikely to cause weight gain

Although nuts are high in calories and fat, a 2020 research review of 55 past studies found that consuming nuts or nut products doesn’t lead to changes in:

• body weight
• body mass index
• waist circumference

When substituted into your diet following certain instructions, nuts may actually decrease your body fat percentage. This suggests nuts, even when consumed in larger quantities, may not lead to weight gain.

May decrease inflammation

Experts hypothesize that inflammation may drive atherosclerosis and CVD. Therefore, one way to reduce CVD risk might be to reduce inflammation through nut consumption as nuts may be anti-inflammatory.

A 2020 study of 634 participants sought to explore this connection by analyzing levels of inflammatory biomarkers. It found that consuming 30 to 60 g of walnuts daily for 2 years reduced 6 out of the 10 inflammatory biomarkers examined.

Which nuts are the healthiest?

All nuts have similar fat and energy (calorie) content and associated health benefits. Some examples include:

• Almonds are high in vitamin E, calcium, magnesium, phosphorous, and potassium.
• Walnuts are high in the omega-3 fatty acid alpha-linolenic acid.
• Macadamia nuts are high in monounsaturated fats and magnesium.
• Hazelnuts are high in monounsaturated fat, vitamin E, copper, and magnesium.
• Peanuts are technically legumes but offer protein, niacin, fiber, and magnesium.

Takeaway

Nuts, although small in size, offer big benefits for your heart. Just 3 to 4 handfuls or more of nuts weekly may lower your risk of heart disease and your levels of cholesterol and triglycerides.

Though most nuts have similar nutrient profiles and health benefits, you may want to incorporate more almonds, walnuts, macadamia nuts, and hazelnuts into your diet. Peanuts are good, too, but they’re technically not nuts.

Always speak with your doctor or a registered dietitian before making dietary changes.