One way to reduce the risk of heart disease: Eat more nuts and seeds, according to a new review of 60 studies.
Scandinavian researchers found that eating nuts could reduce the risk of a heart attack.
"If you eat a handful of nuts every day, that is around 30 grams, you will have a 20% to 25% lower risk of suffering from cardiovascular disease. In comparison, adults in the Nordic countries only eat on average around 4 grams of nuts a day. Many do not eat nuts or seeds at all," according to study co-author Erik Arnesen, research fellow at the University of Oslo.
How many nuts should you consume?
Although scientists say, "the more the better," eating just a few nuts is better than none at all, Arnesen said in a university news release.
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When eating nuts, keep in mind that they contain fat. Even though most of it is healthy fat, the calories can still add up. Therefore, you should eat nuts in moderation.
Aim for about 4 to 6 servings of unsalted nuts a week. If you want to include nuts in your child's diet, ask your pediatrician how many servings of nuts are okay. Serving recommendations for kids vary, depending on age.
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What are the best nuts for heart health?
Some nuts contain more heart-healthy nutrients. Almonds, pistachios and walnuts appeared to be the best for lowering cholesterol. However, researchers say there is no conclusive evidence for recommending specific kinds of nuts over others.
"Nuts have a beneficial effect on cholesterol levels in the blood, which is important to keep low in order to prevent the buildup of fat in the arteries. This atherosclerosis, as it is called, is one of the greatest risk factors for heart attacks," Arnesen explains.
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When choosing nuts, opt for raw or dry-roasted nuts rather than nuts cooked in oil. One serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter, according to the Mayo Clinic.
The health benefits in a nutshell
The review involved nearly 2 million participants. Although researchers also investigated whether eating nuts reduced the risk of strokes and type 2 diabetes, the results were not as clear.
Nuts do not appear to affect blood pressure, according to Arnesen. Researchers could not determine whether they affect blood sugar.
But eating nuts is linked to improved cholesterol levels, even though the review can't actually prove cause and effect.
"Thanks to this systematic review and meta-analysis, we can present a more precise estimate of the actual effects. Proving that nuts lower cholesterol levels provides a credible explanation for why there is a connection between eating nuts and the risk of cardiovascular disease," Arnesen adds.
It may be that the composition of fatty acids in nuts is beneficial for this.
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"Even though nuts cannot be used to treat high cholesterol, we believe that the effect is significant enough to be used as a preventive measure amongst the general population," Arnesen says.
In a nutshell, regularly consuming nuts can:
- Improve artery health
- Reduce inflammation related to heart disease
- Decrease the risk of blood clots, which can lead to heart attacks and strokes
- Lower the risk of high blood pressure
- Lower the risk of early death due to heart disease
- Lower unhealthy cholesterol levels, specifically low-density lipoprotein (LDL or "bad") cholesterol and triglycerides, which can clog arteries
Eating nuts for heart health offer many benefits. They contain unsaturated fats and other nutrients. They are also a great snack because they are inexpensive, easy to store and great for on the go. So the next time you head to the grocery store, don't forget to grab some of you favorite nuts. Just remember to limit your portions to avoid over consumption.
