Daijiworld Media Network - Mumbai

Mumbai, Dec 6: Nuts have long been recognized as a nutritious snack, but emerging research shows that they can also significantly protect the heart. Consuming 20–30 grams (roughly one ounce) of nuts daily is linked to a 19% to 30% reduction in the risk of coronary heart disease and stroke, even after accounting for other healthy habits like exercise or avoiding smoking.

Why Nuts Are Beneficial

Nuts are packed with unsaturated fats, fiber, magnesium, and plant compounds that work together to support cardiovascular health. The good fats in nuts help lower bad cholesterol (LDL) and triglycerides, while fiber and magnesium help combat inflammation and maintain healthy blood vessels.

Scientific Evidence

Large-scale studies have consistently highlighted nuts’ protective role:

• A study involving 800,000 participants found that eating nuts lowered cardiovascular disease risk by 19% and heart-related death by 25%.

• The Nurses' Health Study and Physicians' Health Study, which followed over 500,000 participants, showed that regular nut consumption could reduce the risk of heart disease and sudden cardiac death by 30–50%.

• A 2020 study with 193,000 participants indicated that consuming nuts at least three times per week, and ideally daily, significantly lowers the risk of heart disease, coronary heart disease, and stroke.

Recommended Intake

A daily serving of nuts is one handful (about 28 grams). This serving can include:

• 23 almonds

• 18 cashews

• 21 hazelnuts

• 6 Brazil nuts

• 12 macadamia nuts

• 28 pistachios

• 14 walnut halves

Walnuts, almonds, and pistachios are particularly effective at lowering cholesterol. Plain and unsalted nuts provide the most nutritional benefit. Replacing unhealthy snacks with nuts is also unlikely to impact body weight if consumption is moderate.

Incorporating Nuts into Your Diet

Nuts can enhance meals in various ways:

• Sprinkle them over salads, yogurt, or oatmeal

• Spread almond or peanut butter on fruit or whole-grain toast

• Make a trail mix with nuts and dried fruits

These practices align with heart-healthy eating patterns, such as the Mediterranean and DASH diets.

Benefits for Diabetes and Beyond

For people with type 2 diabetes, daily nut consumption can reduce cardiovascular risk by 17–34%, thanks to fiber and healthy fats that support blood sugar management.
Nuts also provide broader health benefits:

• Reduce all-cause mortality by 19–22%

• Lower stroke risk by 10–18%

• May reduce cancer risk by 15%

• Help prevent the onset of hypertension

Getting Started

• Begin with small amounts if you’re new to nut consumption

• Choose nuts without added salt or sugar

• Store nuts in sealed containers to maintain freshness

• Limit to one serving daily to manage calorie intake

Adding nuts to your daily diet is a simple, effective way to improve heart health, manage blood sugar, and support overall longevity.