Who doesn’t love nuts? They add crunch, flavor, and a dose of nutrition to snacks and meals.
Nuts are a fantastic source of healthy unsaturated fats, fiber, and protein—all of which contribute to better heart health. But with so many options available, you might be wondering: which nut is the most heart-healthy?
The good news is that you don’t have to pick just one!
Different nuts offer unique benefits, and incorporating a variety into your diet can help you lower cholesterol, reduce inflammation, and support overall heart health. Here’s what you need to know about choosing the best nuts for your heart.
How Healthy Fats in Nuts Affect Heart Health
Nuts are rich in unsaturated fats, which are known to lower LDL cholesterol (often referred to as the the “bad” or “lousy” kind) and raise HDL cholesterol (known for the “good” or “healthy” kind).
These healthy fats include:
- Monounsaturated Fats: Found in almonds, cashews, and macadamia nuts, they help reduce bad cholesterol and protect your heart.
- Omega-3 Fatty Acids: Particularly high in walnuts, omega-3s reduce inflammation, lower triglycerides, and support both heart and brain health.
Unlike saturated fats commonly found in animal products like butter and cheese can raise LDL cholesterol, the unsaturated fats in extra virgin olive oil and nuts have been shown to support heart healthy when consumed in moderation. Read more at the American Heart Association.
How Else Nuts Support Heart Health
In addition to being a great source of unsaturated fats, nuts are a key component of the portfolio diet.for their ability to lower LDL cholesterol. It also is rich in plant protein and dietary fiber which helps control blood sugar levels and weight management— two additional factors important for heart health. They also contain micronutrients like magnesium and potassium (and almonds contain calcium) which are essential components in the DASH diet – a diet designed to lower blood pressure.
Furthermore, nuts are rich in phytosterols (plant sterols), naturally occurring compounds that help lower LDL cholesterol by blocking its absorption in the intestines. Regular consumption of phytosterol-rich foods like nuts has been associated with significant reductions in cholesterol levels, contributing to better heart health.
Nuts in Heart-Healthy Dietary Patterns
Nuts are a key component in several heart-healthy dietary patterns, including the Mediterranean Diet, DASH Diet, the portfolio diet and plant-based diets like vegan and vegetarian plans.
In the Mediterranean Diet, nuts like almonds and walnuts are consumed regularly for their healthy fats and antioxidants, contributing to lower cholesterol and reduced heart disease risk.
The Mediterranean Diet recommends consuming a handful of nuts (about 28g) at least 3-5 times per week (1)
The DASH Diet (Dietary Approaches to Stop Hypertension) emphasizes nuts for their magnesium, potassium, and fiber content, which support healthy blood pressure levels. The DASH Diet recommends 4-5 servings of nuts, seeds, and legumes per week (2).
For those following vegan or vegetarian diets, nuts and seeds provide essential protein, healthy fats, and nutrients like omega-3 fatty acids, ensuring a balanced and heart-protective diet. While there are no strict guidelines, most plant-based dietary patterns encourage daily inclusion of nuts and seeds for optimal nutrient intake (3).
The Portfolio Diet is a plant-based eating pattern specifically designed to lower LDL cholesterol through the inclusion of cholesterol-lowering foods like nuts, soluble fiber, soy protein, and plant sterols. The Portfolio Diet recommends consuming 45g (about 1.5 ounces) of nuts daily to achieve significant reductions in LDL cholesterol (4).
No matter which dietary pattern you follow, nuts are a versatile and nutritious addition to your meals.
Key Nutrients in Nuts That Benefit Heart Health
Nuts pack a nutritional punch beyond healthy fats and fiber. Here are some of the standout nutrients found in various nuts:
- Vitamin E: An antioxidant that protects your heart and cells from damage. Almonds and hazelnuts are excellent sources.
- Magnesium: Helps regulate heart rhythm and blood pressure. Found in cashews, almonds, and Brazil nuts.
- Plant Sterols: Naturally occurring compounds that help block cholesterol absorption. Pistachios and sunflower seeds are rich in plant sterols.
- Potassium: Supports blood pressure control and muscle function. Pistachios and peanuts are high in potassium.
Here is a list of nuts and seeds and their key ingredients:
- Almonds – Vitamin E, magnesium, fibre
- Walnuts – Omega-3 fatty acids, copper, manganese
- Pistachios – Vitamin B6, potassium, fiber
- Cashews – Magnesium, iron, zinc
- Hazelnuts – Vitamin E, folate, magnesium
- Pecans – Fiber, thiamine, zinc
- Brazil Nuts – Selenium, magnesium, phosphorus
- Macadamia Nuts – Monounsaturated fats, fibre, manganese
- Pine Nuts – Vitamin E, phosphorus, magnesium
- Chestnuts – Vitamin C, potassium, fibre
- Chia Seeds – Omega-3 fatty acids, fibre, calcium
- Flaxseeds – Omega-3 fatty acids, lignans, fibre
- Pumpkin Seeds – Zinc, magnesium, iron
- Sunflower Seeds – Vitamin E, selenium, folate
- Sesame Seeds – Calcium, iron, copper
- Hemp Seeds – Omega-3 and omega-6, protein, magnesium
- Poppy Seeds – Calcium, magnesium, zinc
- Peanuts – Protein, niacin, folate
Let’s Compare Popular Nuts!
Here’s a closer look at the nutritional content of some of the most popular heart-healthy nuts.
| Nut/Seed | Serving Size | Calories | Total Fats | Saturated Fats | Unsaturated Fats | Protein | Fibre |
| Almonds | 45g | 260kcal | 22g | 1.7g | 19g | 9g | 5g |
| Walnuts | 45g | 294kcal | 29g | 2g | 25g | 6.7g | 3g |
| Pistachios | 45g | 252kcal | 20g | 2.25g | 16g | 9g | 3.6g |
| Chia Seeds | 45g | 218kcal | 13g | 1.5g | 11g | 7g | 15g |
| Flaxseeds | 45g | 240kcal | 18g | 1.6g | 15g | 8g | 12g |
| Pumpkin Seeds | 45g | 251kcal | 22g | 4g | 16g | 13.5g | 2.7g |
How to Choose Heart-Healthy Nuts and Nut Butters
When shopping for nuts and nut butters, here are some tips to keep in mind:
Go for Unsalted and Unflavored
Nuts are naturally low in sodium, but salt is often added during processing. Choose nuts that have “unsalted” written on the front of the package to avoid unnecessary sodium.
Opt for Raw or Dry Roasted
Select raw or or dry roasted nuts instead of those roasted in oil, as the oils used in roasting may contain unhealthy fats.
Check the Ingredients List
If you are looking for a nut butter, use the ingredients list to ensure that nuts are the only ingredient listed. For example:
INGREDIENT LIST
Dry Roasted Almonds
Contains: Almonds. May Contain: Peanuts, Other Tree Nuts, Sesame Seeds.
Mind Your Portions
Nuts are energy dense, meaning they contain a lot of calories in a small amount. A standard portion size is about ¼ cup or a small handful.
Proper Storage
Store nuts in a n airtight container in the refrigerator for up to 6 months or in the freezer for up to 1 year to keep them fresh and prevent rancidity.
Nut Butters
Nut butters are also beneficial for heart health. A serving size is 2 tablespoons. Look for nut butters where the only ingredient is the nuts themselves as this helps you avoid added sugars, unhealthy fats and excess salt.
Easy Ways to Add Nuts to Your Diet
Here are some simple ideas to incorporate more nuts and seeds into your meals:
- Add 1 tbsp of chia or flax seeds to smoothies for a fiber and omega-3 boost.
- Sprinkle ¼ cup of pumpkin or sunflower seeds to salads for added crunch.
- Create a trail mix with 1/4 cup almonds, walnuts, sunflower seeds, and a handful of dried fruit.
- Add 1 Tbsp ground flaxseeds to muffins or bread when baking for a nutritional boost.
- Stir 2 Tbsp peanut butter into oatmeal or yogurt for added protein.
- Add ground sesame seeds or tahini to dressings and sauces for a creamy texture.
- Have a snack of sliced apple with 2 Tbsp of peanut or almond butter
- Enjoy 1/2 cup of yogurt topped with 1 tbsp of chia seeds and flaxseeds with fresh fruit.
Check Out These Recipes On The Blog
Creamy Avocado Peanut Butter Smoothie – The Heart Dietitian
Peanut Butter Avocado Toast – The Heart Dietitian
Flax Pudding: 4 Ways – The Heart Dietitian
FAQs
Can nuts and seeds lower my cholesterol?
Yes! Eating nuts and seeds regularly can lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Their healthy fats, fiber, and plant compounds support better heart health.
Are nuts and seeds fattening?
No, nuts and seeds are high in healthy fats, but they are also rich in fiber and protein, which help keep you full and satisfied. When eaten in moderation, they can support a healthy weight. However because they are calorie dense, portion control is key.
Final Thoughts
Nuts are a delicious, convenient, and nutrient-dense addition to any heart-healthy diet. Whether you prefer almonds, walnuts, pistachios, or cashews, each nut brings unique benefits to the table.
Aim for a variety of different nuts, and eat in moderation and remember: It’s not about choosing just one ‘best’ nut—it’s about enjoying a mix of nuts to maximize heart health benefits.
So grab a handful and snack your way to better heart health!