The addition of nuts to a healthy diet can improve heart health. Nuts contain unsaturated fatty acids in addition to other nutrients. They make a great snack, are portable and are easy to eat. The variety of nut is not as important, although some nuts have more heart-healthy properties than others.
Significance
A study conducted by the Journal of the American Medical Association found that a high-fiber, vegetarian diet full of cholesterol-lowering foods such as nuts had almost the same effect on cholesterol as a low-fat, vegetarian diet supplemented with a statin drug. High LDL cholesterol is a primary risk factor for heart disease. The ability of nuts to reduce LDL cholesterol is noteworthy.
Heart Health
Eating nuts reduces the risk of developing blood clots that can result in a fatal heart attack, the Mayo Clinic states. The high levels of unsaturated fats in nuts help to strengthen the lining of the arteries. In 2003, the Food and Drug Administration, or FDA, stated that scientific evidence suggests that incorporating most types of nuts into a diet low in fat and cholesterol may reduce the risk of heart disease.
Nut Content
Most nuts consist of the same heart-healthy substances that make them nutritionally valuable. Many nuts are high in unsaturated fats, specifically they contain alpha-linolenic acid or ALA, an omega-3 fatty acid. Substituting foods high in saturated fat for foods containing ALA can help to reduce bad cholesterol. L-arginine is a substance found in nuts that helps to make the walls of arteries more supple, reducing the risk of developing blood clots. Nuts contain fiber, which aids in cholesterol reduction but also increases satiety. Some nuts also contain a naturally occurring substance known as sterols. Plant sterols help lower cholesterol.
Serving Size
Nuts have many health benefits, but moderation is key. Nuts are primarily composed of fat, making small portions high in calories. Substituting nuts for foods high in saturated fats such as meat and dairy is the best way to incorporate them into a diet. A 1.5-oz. serving of most nuts daily is recommended.
Types of Nuts
Most nuts are healthy, but some types stand out more than others. Walnuts are high in omega-3 fatty acids. Almonds are high in monounsaturated fats and are associated with reduced risk of heart disease. Macadamia nuts, hazelnuts, peanuts and pecans are also considered heart-healthy. Coconut oil and coconut meat contain high levels of saturated fat and are not proven to have heart-healthy effects.
