5 Nuts To Improve Cardiovascular Health
The health of your heart is directly influenced by what you eat. Among the many heart-friendly foods, nuts stand out as nutritional powerhouses packed with healthy fats, fibre, antioxidants, and essential minerals. Several studies have shown that regular consumption of certain nuts can significantly lower LDL (bad) cholesterol, reduce inflammation, and improve overall heart function. According to the American Heart Association (AHA), including a small handful of unsalted, unroasted nuts in your daily diet can support heart health and reduce the risk of cardiovascular diseases. Let's explore five nuts that can help keep your heart strong and your arteries clear.
How nuts improve heart health
Nuts are rich in unsaturated fats, plant sterols, omega-3 fatty acids, magnesium, and L-arginine, all known to support cardiovascular well-being. They help lower blood pressure, improve lipid profiles, and reduce plaque formation in arteries. The World Health Organisation (WHO) also recognises the role of nuts in preventing heart disease when consumed as part of a balanced, plant-based diet. Here are five nuts to boost your cardiovascular health.
1. Almonds
Almonds are packed with vitamin E, magnesium, and mono-unsaturated fats. They help lower LDL cholesterol and support arterial function. A study published in the Journal of the American Dietetic Association found that incorporating almonds into a low-fat diet significantly improved cholesterol levels and reduced the risk of coronary heart disease.
2. Walnuts
Walnuts are one of the richest plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). The American Heart Association notes that omega-3s play a crucial role in reducing inflammation, stabilising heart rhythms, and lowering triglycerides. Eating a small serving of walnuts daily can also help maintain healthy blood pressure.
3. Pistachios
These green-hued nuts are high in potassium, fibre, and antioxidants like lutein. Pistachios have been shown to lower total and LDL cholesterol while improving HDL (good) cholesterol. A clinical trial published in Hypertension found that pistachio consumption helped reduce systolic blood pressure in adults with high cholesterol.
4. Hazelnuts
Hazelnuts contain heart-friendly fats, vitamin E, and phytosterols. Regular consumption may improve blood vessel elasticity and reduce oxidative stress. A study in Nutrition, Metabolism & Cardiovascular Diseases concluded that hazelnuts can improve lipid profiles and support vascular health when consumed in moderation as part of a Mediterranean-style diet.
5. Brazil nuts
These large, creamy nuts are exceptionally rich in selenium, a mineral known for its antioxidant properties and role in reducing inflammation. Selenium also helps improve blood vessel function. According to the National Institutes of Health (NIH), just one or two Brazil nuts a day may meet your daily selenium needs and support heart health.
Adding a small serving of heart-healthy nuts to your daily diet can be a simple yet powerful step towards better cardiovascular health. Just remember, moderation is key, as nuts are calorie-dense. Opt for unsalted, unflavoured varieties for maximum benefit. With guidance from a nutritionist or healthcare provider, these superfoods can become your heart's best ally for the long run.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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