Nuts and seeds for heart health

Despite their small size, nuts and seeds are incredibly nutritious. Our analysis of the most recent data demonstrates the importance of nut and seeds in a diet that promotes heart health.

Types of nuts

There are numerous definitions for nuts. To put it simply, a nut is a dry fruit with one or two edible seeds enclosed in a hard shell.

• almonds
• Brazil nuts
• hazelnuts
• cashews
• macadamias
• pecans
• pine nuts
• pistachios

Types of seeds

Compared to nuts, seeds are often smaller and can be prepared differently. Instead of eating seeds on their own, you’re more likely to sprinkle them on food or find them mixed into items like crackers or morning cereal. Nutrients from nuts and seeds are quite comparable.

Seeds include:

• chia seeds
• hemp seeds
• flaxseeds/linseeds
• poppy seeds
• pumpkin seeds

How nutritious are nuts and seeds?

Despite its small size, nuts and seeds are nutrient-dense. They give us good lipids, plant protein, and fiber—all of which are good for our hearts.

Different vitamins (like folate), minerals (like calcium and magnesium), and phytochemicals (like magnesium and folate) are found in every variety of nut and seed. These nutrients are needed by our systems in very modest amounts yet have heart disease-prevention properties.

Are nuts and seeds good for my heart?

Research indicates that consuming approximately 15g of nuts and seeds daily reduces the risk of coronary heart disease by approximately 20% when compared to little or no nut and seed intake. Eating three to four modest handfuls of nuts and seeds every week will help you achieve this. If you eat more than this, you probably will benefit your heart health even more.

Eating nuts and seeds on a regular basis as part of a generally balanced diet may help to slightly reduce levels of total and low-density lipoprotein (LDL) cholesterol. For people who are at a high risk of cardiovascular disease, raising high density lipoprotein (HDL) cholesterol may also have a minor positive effect.

All segments of the population, even those with a higher risk of heart disease, can benefit from nuts and seeds.

Get the benefits from nuts and seeds

Whole foods that are as close to their natural state as possible and have undergone minimal processing are the healthiest for your body. The finest nuts and seeds for heart health are unsalted, unflavored, and uncoated.

When choosing nuts and seeds, look for:

1. Nuts and seeds, whole, sliced, crushed, or roasted

2. either unroasted or raw

3. the least amount of salt (sodium) per 100g, if unsalted

4. uncomplicated and devoid of flavors or decorations

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