When did you last take time to check in on your health? Women’s Health Week, from 7-11 September 2020, is a timely reminder for all women across Australia to prioritise good health.

A focus of Women’s Health Week is cardiovascular health – that is, the health of your heart and blood vessels. 

Did you know? Heart disease is a leading cause of death of women in Australia (1).

While risk factors for cardiovascular disease are varied – and some of these, such as family history, can’t be changed – there are many steps we can all take towards a healthy lifestyle, which in turn, will reduce our risk of heart-related problems.

One thing you can take control of is your diet – and that’s where nuts can help!

Did you know? Overall, Australians need to consume more than six times as many nuts as they currently eat to meet population health recommendations (2).

Nuts and heart health: What the research tells us

A large analysis of international studies, involving more than 350,000 people, found that around 30g of nuts a day helped reduce the risk of cardiovascular disease by a staggering 20 per cent and coronary heart disease by nearly 30 per cent (2).

And for people with heart disease, eating nuts can reduce the risk of dying from it (2).

Regularly eating nuts can also have a big impact on reducing total cholesterol and LDL (bad) cholesterol, and improving the ratio of bad to good cholesterol, which are all risk factors for heart disease (3).

A heart-healthy handful of nuts offers women:

• A dose of good monounsaturated fats and omega-3 and omega-6 polyunsaturated fats. Research suggests omega-3 fatty acids may help to lower the risk of heart disease and may reduce blood pressure.

• A range of antioxidants, including vitamin E, riboflavin, selenium, manganese, copper, zinc and polyphenols, which help protect the body’s cells from damage caused by oxidation (a process linked with the risk of developing heart disease).

• Around 10 per cent of their daily fibre needs. The type of fibre found in nuts helps reduce blood cholesterol by lowering cholesterol re-absorption from the intestine.

• Natural plant phytochemicals, which have promising benefits for heart health. Research has linked these natural plant-based chemicals with reductions in cholesterol levels.

Walnuts are one of the few plant foods that contain heart-healthy ALA omega-3 fat, with smaller amounts found in pecans, hazelnuts and macadamias.

So, as part of your healthy living goals this Women’s Health Week, add nuts to your shopping list and start enjoying them every day. Choose unsalted, dry roasted or raw varieties as a snack, or add a handful to salads, cereal, smoothies, soups or stir-fries. Just 30g of nuts a day packs a powerful punch!