Nuts aren't just a tasty snack—they're also one of the best things we can eat for our heart health. Packed with healthy fats and essential nutrients, nuts are an easy and affordable option to include in our diet.

Whether it's a handful of almonds or a sprinkle of walnuts on our salad, these small, crunchy bites bring big benefits.

But as with any food, portion control is important. Some nuts can be calorie-dense, so it's best to enjoy them in moderation.

In this article, we'll dive into how nuts help lower cholesterol and protect the heart.

How Nuts Benefit Our Heart

Studies show that including nuts in our diet can help reduce inflammation that's linked to heart disease and diabetes. When we make nuts a regular part of our meals, we enjoy benefits like:

• Improved artery health: Nuts help maintain the flexibility and health of our arteries.

• Reduced inflammation: Nuts can lower inflammation that leads to heart disease.

• Decreased risk of blood clots: By keeping our blood flowing smoothly, nuts help reduce the chances of clots, which can cause heart attacks and strokes.

• Lower blood pressure: Eating nuts regularly can contribute to healthier blood pressure levels.

• Reduced risk of early death from heart disease: Nuts help us lower the risk of premature death caused by heart disease.

• Lower bad cholesterol: Nuts, especially walnuts and almonds, can help reduce levels of LDL (low-density lipoprotein), also known as “bad” cholesterol.

What Makes Nuts So Heart-Healthy?

Nuts are a great source of high-quality protein, and many also contain nutrients that are beneficial for our heart. Here are the key nutrients that make nuts so good for us:

• Unsaturated lipids: While lipids is often seen as something to avoid, the fats found in nuts are healthy unsaturated fats (monounsaturated and polyunsaturated fats). These fats help reduce levels of bad cholesterol.

• Omega-3 fatty acids: Nuts like walnuts are rich in omega-3s, a type of healthy lipids that reduces the risk of heart attacks and strokes.

• Fiber: All nuts are high in fiber, which not only helps lower cholesterol but also keeps us feeling fuller for longer, preventing overeating.

• Phytosterols: Some nuts contain phytosterols, which help lower cholesterol levels. These are naturally occurring compounds also added to foods like margarine and orange juice for their heart health benefits.

• L-arginine: Nuts are also a great source of L-arginine, an amino acid that may help lower blood pressure, improve cholesterol levels, and boost overall vascular health.

What Are the Best Nuts for Heart Health?

While most nuts are heart-healthy, some may have more heart-friendly nutrients than others. For example, walnuts are particularly rich in omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts, and pecans are also beneficial for heart health. Even peanuts—though technically legumes—offer heart health benefits.

When choosing nuts, it's best to opt for unsalted or unsweetened varieties. Adding salt or sugar to nuts can counteract their heart-healthy benefits.

Here's How Many Nuts You Should Eat

Although nuts are packed with beneficial nutrients, they are also high in calories. So, it's important to enjoy them in moderation. Adults should aim for 4 to 6 servings of unsalted nuts each week. For children, the number of servings depends on their age, so it's a good idea to check with a pediatrician to determine how many servings they should have.

A serving of nuts is about a small handful (1.5 ounces, or 42.5 grams) of whole nuts or 2 tablespoons of nut butter.

What About Nut Oils? Are They Healthy Too?

Nut oils, like walnut oil, are also a good source of healthy fats, though they lack the fiber found in whole nuts. Walnut oil, in particular, is high in omega-3 fatty acids. It's great for making salad dressings or drizzling over dishes, but we should be careful not to overheat the oil when cooking, as it can turn bitter. Like whole nuts, nut oils are calorie-dense, so it's important to use them in moderation.

Conclusion: Make Nuts a Heart-Healthy Habit

Nuts are more than just a satisfying snack—they're a powerful ally for heart health. With the right portion sizes and the best choices, nuts can help us lower cholesterol, reduce inflammation, and protect our hearts. By swapping unhealthy snacks for a handful of unsalted nuts, we can make a small change that will have a big impact on our health. So, let's make nuts a regular part of our diet for a healthier, happier heart!

Hope this article helps, Lykkers! Eating heart-healthy foods like nuts is one easy step toward improving our health. Do you have any favorite nuts that you enjoy? Feel free to share your thoughts or ask any questions!