What Happens to Your Heart Health When You Eat Nuts Regularly

People who eat more nuts may be less likely to die from heart disease, according to a new study published Oct. 16 in the Nutrition Diary.

“Although nuts are nutrient-dense foods, rich in unsaturated fats, plant proteins, fiber and several vitamins and minerals, their high fat and calorie content has historically made people hesitant to include them regularly in their diets,” said the study’s lead author, Montry Suprono, DDS, associate professor and director of the Center for Dental Research at the University of Texas. Loma Linda. Health.

But these findings “reinforce existing evidence” suggesting that nuts may reduce the risk of death from heart disease, he said.

Cardiovascular disease (CVD) accounts for one in three deaths in the United States, making it the leading cause of death. The most common form is coronary heart disease, also known as ischemic heart disease (IHD), which develops when the arteries become narrow and the heart has difficulty pumping blood throughout the body.

For this study, Suprono and the other researchers followed more than 80,500 participants, all Seventh-day Adventists.

Via a questionnaire, the team documented the participants’ normal nut consumption. They included nut consumption, which included almonds, cashews, walnuts, and mixed nuts, as well as total nut consumption, which included walnuts, peanuts, and peanut butter.

Over an 11-year average, 4,258 people died from cardiovascular disease, of which 1,529 were attributed specifically to IHD.

The data showed that people with the highest total nut intake had a 14% lower risk of dying from cardiovascular disease and a 19% lower risk of dying from IHD compared to those with the lowest. The greatest reduction was seen in those who ate the most nuts: they had a 27% lower risk of IHD mortality.

Nuts are also a heart-healthy swap

Beyond these initial results, the researchers also wanted to see if eating more nuts instead of less healthy foods could also have a positive effect on the risk of cardiovascular disease mortality.

Using statistical models, Suprono and his team predicted the impact of replacing one serving of nuts (28 grams) or peanut butter (1 tablespoon) with other foods.

They found that replacing any other food with nuts, peanuts, or peanut butter reduced the risk of dying from cardiovascular disease by 15 to 22 percent and IHD by 17 to 29 percent.

Nuts were even more effective:

• Replacing nuts with unprocessed red meat reduced the risk of CVD mortality by 44% and the risk of IHD mortality by 38%.
• Replacing processed meat, snacks, sweets, eggs, cheese and fried potatoes for nuts reduced the risk of mortality from cardiovascular diseases by 19 to 26% and the risk of mortality from IHD by 20 to 31%.

Some important caveats

The results of this study are robust, in large part because “the sample size is very large, the study duration is long, and the authors adjusted for concomitant factors such as diet, demographics, and lifestyle,” explained Sandra Arévalo, MPH, RDN, spokesperson for the Academy of Nutrition and Dietetics.

There are, however, some limitations. On the one hand, Seventh-day Adventists are generally healthier than other Americans: many avoid smoking and drinking alcohol, and eat a vegetarian diet and exercise regularly. “These characteristics could limit how the results directly apply to the general population,” Suprono said.

The authors also reported funding from the California Walnut Commission and the Almond Board of California. “However, there are other studies from other years and other authors that support the same results,” Arévalo said. Health.

A diet rich in fruits, leafy green vegetables, whole grains, lean protein, and nuts has been linked to multiple factors that improve heart health over time, including:

• Lower blood pressure
• Improved microbiome diversity
• Decreased vascular inflammation
• Lower LDL cholesterol and higher HDL cholesterol levels

In the case of nuts in particular, many of their cardiovascular benefits likely come from their healthy fat content.

Some foods, such as beef, pork, butter and fried foods, contain saturated fats. “Highly saturated fats are associated with increased LDL cholesterol,” says Eleanor Levin, MD, clinical professor of medicine and obstetric cardiologist at Stanford University. Health. “The LDL [cholesterol] blocks the arteries of the heart.

On the other hand, she said, nuts are high in monounsaturated fats, which are associated with lower LDL cholesterol levels. “Good fats help keep veins and vessels smooth, flexible, clean and healthy,” Arévalo said.

Beyond just healthy fat content, nuts also contain “plant sterols, magnesium, fiber and vitamins that may help reduce inflammation and, to some extent, blood pressure,” Suprono added.

Because of their links to better heart and metabolic health, nuts are definitely a healthy addition to your diet.

However, there are some things to keep in mind:

• Mix it up. Nuts vary in protein, fat and fiber content, so it’s “good to eat a variety,” Arévalo said.
• Don’t overdo it. “Be careful not to exceed your nut intake,” she advised. Nuts tend to be higher in calories, so eating too many could make it harder to manage your weight.
• Keep it simple. “Choosing unsalted or minimally processed nuts helps limit sodium, added oils and sugars,” Suprono said.

To incorporate more nuts into your diet, Arevalo suggested eating them as a snack or using them as a topping for salads, stews or other meals. If you don’t like the taste, nut butters might be another option to consider.

The healthiest varieties of nuts include almonds, hazelnuts, peanuts, pecans, pistachios and walnuts.