Nuts can be a beneficial part of a healthy diet due to the unsaturated fats and other nutrients they contain. The American Heart Association recommends that individuals eat about four servings of nuts or seeds each week, at 1 oz. per serving, for heart-healthy benefits.
One Serving
The standard serving size for nuts is 1 oz., but if you don't have a scale it can be difficult to estimate an ounce, and it varies depending on the type of nuts. One 1-oz. serving is roughly equal to 20 to 24 almonds, 16 to 18 cashews, 28 peanuts, 18 to 20 pecan halves or hazelnuts, 14 walnut halves, or 45 to 47 pistachios.
Nutrients
The nutrients found in nuts include unsaturated fats, omega-3 fatty acids and L-arginine. Unsaturated fats can lower bad cholesterol levels if eaten instead of saturated fat. L-arginine may decrease risk of blood clots due its ability to make artery walls more flexible. Nuts also contain fiber and plant sterols, both of which have been shown to lower cholesterol. The antioxidant vitamin E in nuts has shown potential for the prevention of plaques in arteries that can lead to heart disease. In addition, all nuts are naturally cholesterol-free.
Healthiest Nuts
All nuts are beneficial, but when you're looking for heart health, it is important to reduce your overall fat intake, especially saturated fat. Pine nuts, peanuts and cashews contain the lowest total fat compared to other nuts, with about 13 or 14 g of fat per oz. Pistachios and almonds come in as the healthiest, since they contain only 1 to 1.5 g of saturated fat per oz.
Research
A 2009 review in the "American Journal of Clinical Nutrition" revealed that nut consumption may decrease the presence of inflammatory molecules that can lead to cardiovascular health issues, as well as increase the presence of anti-inflammatory molecules that can further aid in decreasing inflammation in the body that can lead to chronic disease. In particular, walnuts have been shown to improve vascular health, likely due to the L-arginine found in them. Other nuts may also provide this benefit, but further studies must be done to confirm such statements. A 2008 study in the "Journal of Nutrition" stated that nuts may be beneficial to heart health not only due to their fiber and unsaturated fat content but also because of the beneficial phytochemicals they contain such as phytosterols, phenolic compounds, resveratrol and arginine.
References
- Mayo Clinic.com: Nuts and your heart: Eating nuts for heart health
- American Heart Association: Frequently Asked Questions About Some Common Foods: What about nuts?
- University of Nebraska Cooperative Extension in Lancaster County: NUTS for Nutrition
- Cleveland Clinic: Heart and Vascular Health and Prevention: The Whole Truth and Nutting But the Truth
- "American Journal of Clinical Nutrition;" Nuts and novel biomarkers of cardiovascular disease; Ros, E.; May 2009
- "Journal of Nutrition;" The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms; Kris-Etherton, P.M., Hu, F.B., Ros, E., and Sabaté, J.; Septmeber 2008
