Nuts are a healthy snacking option that boost your body with heart-healthy fats, proteins, essential vitamins and minerals.
Though “nuts” are widely used in a variety of culinary applications, right from salads, smoothies, snacks and other delicacies, the richness of healthful nutrients adds to its significance in treating a multitude of ailments.
Munching on nuts in limited amounts is extremely beneficial for promoting heart health as it effectively lowers the low-density lipoprotein (LDL) or bad cholesterol levels in the body, thereby reducing the risk of plaque build-up in the blood vessels. It also reduces the risk of blood clots and hence prevents fatal heart blockage or heart attacks. Most nuts contain arginine and amino acid that relaxes constricted blood vessels and eases blood flow.
As different nuts enrich us with a different set of nutrients, here are five nuts that enhance the healthy functioning of the heart.
Frequently Asked Questions
Which nuts are the best for heart health?
Almonds, walnuts, pistachios, pecans, and macadamia nuts are excellent for heart health due to their healthy fats and nutrients.
How do nuts help lower cholesterol?
Nuts are rich in unsaturated fats and fiber, which help reduce LDL ("bad") cholesterol and support overall heart health.
How many nuts should I eat daily for heart health?
A handful (about 1 ounce) of unsalted nuts daily is ideal for heart health benefits without excessive calorie intake.
Can salted nuts benefit heart health?
It's better to choose unsalted nuts, as excessive salt intake can raise blood pressure, which is harmful to heart health.
Can I eat nuts for heart health if I'm trying to lose weight?
Yes, nuts are filling and nutrient-dense, making them a healthy snack in moderation, even for weight loss.
(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
- Nuts and Cardiovascular Disease Outcomes: A Review of the Evidence and Future Directions
Authors: Andrea J. Glenn,1,2,3 Dagfinn Aune,4,5,6 Heinz Freisling,7 Noushin Mohammadifard,8 Cyril W. C. Kendall,2,3,9 Jordi Salas-Salvadó,10,11 David J. A. Jenkins,2,3,12,13,14 Frank B. Hu,1,15,16 and John L. Sievenpiper2,3,12,13,14,*
