Nuts get a bad rap because of their high fat content. But it turns out, the unsaturated fats in nuts support healthy heart function by reducing your “bad” LDL cholesterol levels.

LDL cholesterol is the type of cholesterol that accumulates in your arteries, causing them to narrow and making it difficult for blood to flow through them. If left unchecked, cholesterol deposits in the arteries can break and form a clot that can then cause a heart attack or stroke. Both are serious and life-threatening events.

Nuts have also been shown to lower blood pressure. High blood pressure puts you at risk of developing heart disease and experiencing a heart attack or stroke, too.

Nuts are the ultimate bite-sized, heart-healthy snacks

Previous studies have shown just how good nuts are for lowering LDL cholesterol. One such study published in the European Journal of Nutrition reported that both roasted and raw nuts improved blood pressure and lowered LDL cholesterol levels. The participants ate both nuts over the course of 28 days.

In another study published in the Journal of Nutrition, researchers compared the effects of following a normal low-cholesterol diet with those of following a diet that replaced a fifth of the calories with pecans. They found that people who ate pecans had lower levels of cholesterol and triglycerides, which are a kind of fat found in blood.

Yet another study published in the Journal of Nutrition showed that people with Type 2 diabetes who ate a diet enriched with cashews had lower blood pressure and higher levels of “good” HDL cholesterol than those who ate a standard diabetic diet. HDL cholesterol is called good cholesterol because it helps remove other forms of cholesterol — including LDL — from your blood. The more HDL cholesterol you have, the better.

Additionally, nuts keep your heart beating steadily, thanks to their potassium content. If you’re low on potassium, you have a high risk of experiencing heart palpitations that can lead to cardiac arrest.

Best nuts for better overall health

Nuts are nutrient powerhouses. Packed with “good” fats, protein, vitamins and minerals, these bite-sized foods make an indispensable addition to a balanced diet. Check out some of the healthiest nuts you can add to your diet:

• Almonds – Almonds provide the most fiber (3.5 grams, g) out of all nuts per one-ounce serving. Fiber is important for promoting digestion and maintaining good gut health. Almonds can also give you 60 percent of your daily vitamin E requirement. This vitamin helps keep your skin healthy.
• Brazil nuts – Brazil nuts are best known for their high selenium content. Studies suggest selenium may help prevent cancer because of its antioxidant properties. Selenium also benefits your skin and hair.
• Cashews – Gram per gram, cashews provide the most iron out of all nuts. Iron is essential for red blood cell production. Sadly, iron deficiency is the most common nutrient deficiency worldwide. Adding cashews to your diet should help keep your iron levels up and prevent iron deficiency.
• Macadamia nuts – Macadamia nuts are high in calories and heart-healthy monounsaturated fats. You also get other essential nutrients from eating macadamia nuts, such as manganese, copper and thiamine.
• Peanuts – Though peanuts are technically legumes, their nutrient profile rivals that of actual nuts. Rich in protein, folate, magnesium and phosphorus, it’s no wonder peanuts support overall health.
• Pistachios – Pistachios boast high concentrations of lutein and zeaxanthin. These antioxidants are well-known for their role in eye health. They protect your eyes from inflammation, which can lead to all kinds of eye disorders. Lutein and zeaxanthin also help maintain good eyesight.
• Walnuts – These brain-shaped nuts are an excellent plant-based source of omega-3 fatty acids. Experts say omega-3s keep your heart healthy by protecting it from inflammation that can damage your blood vessels and lead to heart disease or stroke. Omega-3s also greatly reduce your triglyceride levels.
• Pecans – A fiber-rich tree nut, pecans aid in digestion and support gut health. They also help keep your skin healthy, thanks to their vitamin E and thiamine content.
• Pine nuts – Pine nuts are another excellent source of iron. They also contain ample amounts of vitamins E and K, as well as magnesium.
• Hazelnuts – Hazelnuts are great for your skin because they contain plenty of vitamin E. These nuts are also filled with copper, manganese and other powerful antioxidants that help fight inflammation and lower blood cholesterol levels.

Nuts are Nature’s way of showing us that good things sometimes come in small packages. However, you should not eat too much of these good things. Remember: Nuts are high in fats and calories. So while snacking on a handful of nuts can help you last until dinner, a couple more handfuls can ruin your appetite completely.

Sources:

SteadyHealth.com

Academic.OUP.com

WomensHealthMag.com