Eating nuts as part of a healthy diet may be good for the heart. Nuts have healthy unsaturated fats and other nutrients. And they're a great snack food. They're easy to store and easy to pack when you're on the go. Plus, some nuts don't cost much.
Nuts are high in calories, so it's important to watch your portion sizes. Choosing nuts instead of a less healthy snack may help you stick to a heart-healthy diet.
How might nuts help with heart health?
Research has found that frequently eating nuts lowers levels of swelling, called inflammation, related to heart disease and diabetes.
Regularly eating a healthy diet that includes nuts may:
- Improve artery health.
- Lessen inflammation related to heart disease.
- Lower the risk of blood clots that can lead to heart attacks and strokes.
- Lower the chances of high blood pressure.
- Reduce the risk of early death due to heart disease.
- Lower unhealthy cholesterol levels, specifically blood fats called triglycerides and low-density lipoprotein, also called LDL or "bad" cholesterol.
- Help manage weight, likely because the fiber, fat and protein in nuts make them filling to eat.
What makes nuts heart healthy?
Nuts are a good source of fat, and they also have protein. Most nuts have at least some of these heart-healthy substances:
- Unsaturated fats. The "good" fats in nuts — both monounsaturated and polyunsaturated fats — seem to lower "bad" cholesterol, although it's not clear why.
- Plant protein. Nuts are a source of plant protein, which is good for the heart and kidneys.
- Omega-3 fatty acids. Many nuts are rich in omega-3 fatty acids. Omega-3s are healthy fatty acids. They may lower the risk of heart attacks and strokes.
- Fiber. All nuts have fiber, which helps lower cholesterol. Fiber also makes you feel full, so you eat less.
- Plant sterols. Some nuts have compounds called plant sterols that can help lower cholesterol. Food makers often add plant sterols to products such as margarine and orange juice for extra health benefits. But nuts are natural sources of sterols.
- L-arginine. Nuts are also a source of a protein building block called L-arginine. Some research suggests that L-arginine may lower blood pressure, improve cholesterol and boost overall blood vessel health.
What's a healthy serving of nuts?
Nuts have fat. Even though most of it is healthy fat, the calories add up. That's why you should eat nuts in moderation.
Adults should aim to eat about 4 to 6 servings of unsalted nuts a week as part of a healthy diet. Serving recommendations for kids vary depending on age. Ask your child's healthcare professional how many servings of nuts are OK for your child. Also be aware that nuts, as well as nut butters served on a spoon, can be a choking hazard for young children, especially kids under 4 years old.
Choose raw or dry-roasted nuts rather than nuts cooked in oil. One serving is a small handful (1 ounce) of whole nuts or 2 tablespoons of nut butter.
Does it matter what kind of nuts I eat?
Most nuts are healthy. But some nuts have more heart-healthy nutrients than others. For example, walnuts have high amounts of omega-3 fatty acids.
Almonds, macadamia nuts, hazelnuts and pecans also are heart healthy. So are peanuts — though they are not a nut, but a legume, like beans.
It's best to choose unsalted or unsweetened nuts. Adding salt or sugar to nuts may cancel out their heart-healthy benefits.
Here's some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.
| Type of nut | Calories | Total fat |
|---|---|---|
| Almonds, dry-roasted | 170 | 14.9 g |
| Almonds, raw | 164 | 14.2 g |
| Brazil nuts, raw | 187 | 19 g |
| Cashews, dry-roasted | 163 | 13.1 g |
| Chestnuts, roasted | 70 | 0.6 g |
| Hazelnuts (filberts), dry-roasted | 183 | 17.7 g |
| Hazelnuts (filberts), raw | 178 | 17.2 g |
| Macadamia nuts, dry-roasted | 204 | 21.6 g |
| Macadamia nuts, raw | 204 | 21.5 g |
| Peanuts, dry-roasted | 166 | 14.1 g |
| Pecans, dry-roasted | 201 | 21.1 g |
| Pistachios, dry-roasted | 162 | 13 g |
| Walnuts, halved | 185 | 18.5 g |
How about nut oils? Are they healthy too?
Nut oils are a good source of healthy nutrients, but they lack the fiber found in whole nuts. Walnut oil is the highest in omega-3s.
Think about using nut oils in homemade salad dressings or in cooking. When cooking with nut oils, be aware that they respond differently to heat than do vegetable oils. Nut oils can become bitter if overheated. Use nut oils in moderation, as they are high in fat and calories.
