Top 5 heart-healthy nuts
1. Walnuts
If you want to lower your risk of developing coronary artery disease, walnuts are a great addition to your daily diet.
| Content | Amount per ounce (28.35 grams, 14 halves) |
|---|---|
| Calories | 185 |
| Protein | 4.31 |
| Fats | 18.5 |
| Carbohydrates | 3.88 |
| Fiber | 1.9 |
Although walnuts contain the highest amount of fats compared to other nuts, around 47% are polyunsaturated fatty acids (PUFA), which are considered good fats. Walnuts are rich in alphalinoleic acid, which has anti-inflammatory properties and has been shown to help reduce plaque buildup in coronary arteries and thus lower your risk for developing heart diseases.
Eating walnuts can also help reduce other risk factors for heart disease such as high blood pressure, low-density lipoprotein (LDL) or bad cholesterol levels, and triglyceride levels.
2. Pistachios
Pistachios are packed with nutrients such as protein while also low in calories and low in fats. This makes them a great option if you are looking to lose or maintain your weight, as eating them can help you feel full for longer. Pistachios can thus help you reduce your chances of developing obesity, which is a major risk factor for heart disease.
| Content | Amount per ounce (28.35 grams, 49 kernels) |
|---|---|
| Calories | 162 |
| Protein | 5.95 |
| Fats | 13 |
| Carbohydrates | 8.02 |
| Fiber | 2.92 |
Pistachios are rich in antioxidants such as lutein, zeaxanthin, and anthocyanins. Antioxidants help fight inflammation in the body and reduce plaque formation in the arteries. Pistachios can also help lower your blood pressure and improve your stress levels.
3. Almonds
Almonds are often made into almond milk and almond flour due to their excellent nutrient profile. They are perfect to add to your smoothies, cereals, and other recipes.
| Content | Amount per ounce (28.35 grams, 23 whole kernels) |
|---|---|
| Calories | 164 |
| Protein | 6.01 |
| Fats | 14.1 |
| Carbohydrates | 12 |
| Fiber | 3.54 |
A good source of healthy fat, protein, fiber, and several vitamins and minerals, almonds can help lower your heart disease risk factors, including high LDL levels and abdominal fat. Almonds can also help lower inflammation in your body.
These nuts are especially rich in vitamin E, a fat-soluble vitamin that acts as an antioxidant. According to studies, consumption of foods rich in vitamin E can cut down coronary heart disease risk in middle-aged to older men and women.
4. Hazelnuts
Hazelnuts are rich in vitamins and minerals, as well as antioxidants and anti-inflammatory compounds that can improve your heart health.
| Content | Amount per ounce (28.35 grams, 21 whole kernels) |
|---|---|
| Calories | 178 |
| Protein | 4.25 |
| Fats | 17.2 |
| Carbohydrates | 4.73 |
| Fiber | 2.75 |
A review and meta-analysis study published in the journal Nutrients suggests that regular consumption of hazelnuts may help reduce heart disease risk factors such as elevated LDL cholesterol and total cholesterol.
5. Peanuts
Peanuts are loaded with protein, making you feel full for longer. They are also packed with other nutrients, making them a healthy snacking option.
| Content | Amount per 2.5 cup (30 grams) |
|---|---|
| Calories | 180 |
| Protein | 8 |
| Fats | 15 |
| Carbohydrates | 6 |
| Fiber | 2.01 |
According to a study published in the Journal of American College of Cardiology (2017), eating nuts such as peanuts twice a week was associated with a 15% lower risk of developing heart disease.
