The Best Nuts & Seeds For A Healthy Heart
- By GHBY Team
- 15 May 2023
- Verified by Rama Manikumar
Key highlights or summary
- Antioxidants and polyphenols in nuts and seeds fight oxidative stress that stimulates the immune response to allergic reactions.
- Healthy servings of good fats are beneficial for heart problems.
- Almonds reduce the risk of insulin resistance and lowers bad cholesterol.
- Peanuts lower the risk of CVD and CHD by 16% and 19% respectively
- Flaxseed oil is more beneficial to your heart as fish oil.
- Be aware of your medical conditions and nut allergies.
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- De Souza RG, et al. Nuts and human health outcomes: a systematic review. Nutrients. 2017 Dec 2;9(12):1311.
- Jiang W, et al. Efficacy of flaxseed oil compared with fish oil supplementation in the treatment of coronary heart disease: a retrospective study. Journal of Thoracic Disease. 2022 Feb;14(2):396.
- Brown R, et al. Is a Handful an Effective Way to Guide Nut Recommendations?. International Journal of Environmental Research and Public Health. 2021 Jul 23;18(15):7812.
- The Nutrition Source
- Howard BV, Kritchevsky D. Phytochemicals and cardiovascular disease: a statement for healthcare professionals from the American Heart Association. Circulation. 1997 Jun 3;95(11):2591-3.
- How Almonds Can Improve Your Heart Health
- Brufau G, Boatella J, Rafecas M. Nuts: source of energy and macronutrients. British Journal of Nutrition. 2006 Nov;96(S2):S24-8.
- Ros E, Hu FB. Consumption of plant seeds and cardiovascular health: epidemiological and clinical trial evidence. Circulation. 2013 Jul 30;128(5):553-65.
Frequently asked questions
Get the information you need.
Nuts and seeds are rich in healthy fats, fiber, protein, vitamins, and minerals, all of which contribute to lowering bad cholesterol levels, reducing inflammation, and improving overall heart health.
Almonds, walnuts, and pistachios are especially beneficial due to their high content of omega-3 fatty acids, antioxidants, and monounsaturated fats.
Yes, seeds like flaxseeds, chia seeds, and pumpkin seeds are excellent for heart health as they contain omega-3 fatty acids, fiber, and antioxidants, which help reduce the risk of heart disease.
Consuming a small handful of nuts (about 1 ounce or 28 grams) and a tablespoon of seeds daily can provide significant heart health benefits. However, portion control is important due to their high calorie content.
Yes, regular consumption of nuts and seeds can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol levels, contributing to improved heart health and reduced risk of cardiovascular disease.
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