March is National Nutrition Month, making it the perfect time to explore how eating nuts can boost your heart health and reduce your risk of heart disease.
Research consistently shows that adding nuts to a balanced diet can lower the risk of early death from heart disease. For individuals at risk of heart attacks, consuming nuts can be a heart-healthy choice that may reduce the likelihood of heart-related issues.
Here’s how nuts support heart health:
- Lower LDL (“bad”) Cholesterol & Triglycerides: Nuts can reduce harmful cholesterol levels and triglycerides, which contribute to plaque buildup in arteries.
- Improve Artery Health: Nuts help maintain the health of your arteries by improving their lining.
- Reduce Inflammation: Eating nuts can lower inflammation, a key factor in heart disease.
- Prevent Blood Clots: Nuts may lower the risk of blood clots, which can lead to heart attacks or other serious complications.
Some nuts, like almonds, walnuts, and pistachios, are particularly rich in nutrients such as unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and L-arginine, which support heart health. However, due to their high calorie content, portion control is important to avoid excess calorie intake.
While nuts are a nutritious snack, avoid varieties that are coated in chocolate, sugar, or salt, as these can negate the heart-healthy benefits. Opting for unsalted, raw, or dry-roasted nuts can help you stay on track with a heart-healthy diet.
