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Eating superfood snack several times a week boosts heart health up to 50%

Studies have shown that regularly consuming nuts can reduce inflammation associated with heart disease and diabetes

Closeup view from above of a woman eating brasil nuts with healthy food on the background
Higher consumption of nuts has been associated with a reduced risk of several cardiovascular diseases(Image: Getty)

People looking for food to snack on without feeling guilty are being urged to try nuts. Experts say they can be an excellent source of healthy fat, protein, and other nutrients.

According to Harvard Health, nutrition research has shown that people who consume nuts have a reduced risk of heart attacks, or to die from heart disease - compared to those who rarely include them in their diet.

Numerous major cohort studies, including the Adventist Study, the Iowa Women’s Health Study, the Nurses’ Health Study, and the Physicians’ Health Study, have shown how beneficial eating nuts can be. The research has consistently demonstrated that eating nuts several times a week is linked to a 30% to 50% lower risk of myocardial infarction, sudden cardiac death, or cardiovascular disease.

A study published in the National Library of Medicine states: "Frequent nut consumption has been associated with reduced cardiovascular risk factors". These include dyslipidaemia, type 2 diabetes and metabolic syndrome; as well as with lower risk of coronary heart disease.

The study added: "Compared to those participants who never or almost never consumed nuts, those who consumed nuts more frequently were older, had a lower BMI." They were also less likely to smoke, more likely to exercise, and consumed more fruits and vegetables.

The British Heart Foundation says nuts are a nutrient-rich food providing us with fibre, protein, vitamins, minerals and other micronutrient

Nuts are rich in unsaturated fats, which can help reduce LDL cholesterol, often referred to as 'bad' cholesterol, while increasing HDL cholesterol, known as 'good' cholesterol. Specifically, walnuts contain omega-3 fatty acids, an unsaturated fat that may help prevent irregular heart rhythms.

  • Walnuts - Contain high amounts of omega-3 fatty acids, which may help lower the risk of heart attack and protect the heart.
  • Almonds - Contain vitamin E, an antioxidant that may be good for your heart.
  • Peanuts - Contain plant protein and polyphenol antioxidants, and may help lower cholesterol and reduce the risk of heart disease, stroke, and coronary heart disease.
  • Macadamia nuts, hazelnuts, and pecans - May also be good for your heart.

In a study focused on the relationship between nuts and health, researchers evaluated data from more than 210,000 health professionals over a span of up to 32 years. The findings revealed that individuals who consumed one ounce of nuts five or more times each week had a 14% reduced risk of cardiovascular disease .

It also showed a 20% decreased risk of coronary heart disease compared to those who rarely or never included nuts in their diet. Notably, both peanuts (which are technically legumes but share nutritional similarities with nuts) and walnuts were associated with a lower risk of these diseases.