Nuts and your heart: Eating nuts for heart health
Eating nuts helps your heart. Discover how walnuts, almonds and other nuts help lower your cholesterol when eaten as part of a balanced diet.By Mayo Clinic Staff
Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to pack when you're on the go.
The type of nut you eat isn't that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts — you name it — almost every type of nut has a lot of nutrition packed into a tiny package. If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet.
Can eating nuts help your heart?
People who eat nuts as part of a heart-healthy diet can lower the low-density lipoprotein (LDL, or "bad") cholesterol level in their blood. High LDL is one of the primary causes of heart disease.
Eating nuts may reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve the health of the lining of your arteries.
What's in nuts that's thought to be heart healthy?
Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:
Feb. 19, 2014
- Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
- Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
- Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.
- Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.
- Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
- L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
See more In-depth
- Ros E. Health benefits of nut consumption. Nutrients. 2010;2:652.
- Be nutty (but just a little). American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Be-Nutty-But-Just-a-Little_UCM_430103_Article.jsp. Accessed Sept. 23, 2013.
- In a nutshell: The health benefits and culinary uses of nut meats. Academy of Nutrition and Dietetics. http://www.eatright.org/search.aspx?search=nuts,%20heart%20health. Accessed Sept. 20, 2013.
- Food: Summary of qualified health claims subject to enforcement discretion. U.S. Food and Drug Administration. http://www.fda.gov/food/ingredientspackaginglabeling/labelingnutrition/ucm073992.htm#nuts. Accessed Sept. 23, 2013.
- Sabate J, et al. Nuts, blood lipids and cardiovascular disease. Asia Pacific Journal of Clinical Nutrition. 2010;19:131.