Decades of research shows that nuts help reduce the risk of cardiovascular disease, making them a key staple in a heart-healthy diet.

Heart Week is a timely reminder for all Australians to prioritise heart health. This Heart Week (6-12 May 2024), Australians are being urged to ‘never miss a beat’ by speaking to their GP about a Heart Health Check, and taking positive steps to reduce their heart disease risk.

Did you know? Every four minutes, one Australian has a heart attack or stroke (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 that’s in our control of what we eat – and that’s where nuts can help!

The heart-health benefits of nuts

Decades of research highlights the heart health benefits of adding a handful of nuts into a daily diet.

Australian researchers recently conducted a major review, of randomised controlled trials, looking into nut consumption and cardiovascular disease (CVD) (2).

This found that regularly eating a handful of nuts (30g), as part of a healthy diet, positively impacts a range of blood markers, such as reducing:

• Total cholesterol

• LDL (bad) cholesterol

• Triglycerides, and

• Apolipoprotein B.

And this creates an overall CVD risk reduction.

Another major review, published in 2022, found regular nut consumption could reduce the risk of CVD and the odds of dying from it (3).

It found that eating a handful of nuts a day, compared to eating no nuts, was associated with:

• 21% reduced risk for CVD
• 25% reduced risk for coronary heart disease
• 22% reduce risk of death from CVD.

This backs up the findings of an earlier study, which found people who ate a handful of nuts ≥ 5 times/week were 19% less likely to have a stroke, compared with those who rarely or never ate nuts (4).

Did you know? Despite their heart health benefits, Australians are not consuming enough nuts – with just 2% eating the target of 30g of nuts a day (5). 

Why are nuts so heart healthy?

Nuts are plant-based, whole foods! Most nuts contain these heart-healthy substances:

Unsaturated fats. The ‘good’ mono- and poly-unsaturated fats in nuts can help lower LDL (bad) cholesterol levels.

Omega-3 fatty acids. Omega-3s have been linked to a reduced risk of heart disease. Among other things, they help to reduce blood triglycerides levels.

Fibre. All nuts contain fibre, which helps lower blood cholesterol levels by reducing cholesterol re-absorption from the intestine.

Antioxidants. The antioxidants vitamin E, riboflavin, selenium, manganese, copper, zinc and polyphenols are all found in nuts. They protect the body’s cells from damage caused by oxidation (a process linked with the risk of developing heart disease).

Phytosterols. Nuts naturally contain phytosterols, which help lower blood cholesterol by reducing the amount that the body absorbs.

Arginine. The amino acid arginine helps blood vessels remain flexible and less prone to blood clots.

Nuts are also naturally low in saturated fat and sodium, and contain no dietary cholesterol.

The bottom line

Decades of research shows that nuts help support cardiovascular health, making them a key staple in a heart-healthy diet. So, as part of Heart Week (and beyond), enjoy a healthy handful (30g) of nuts every day. Choose unsalted, dry roasted or raw varieties as a snack, or add a handful to salads, cereal, smoothies, soups, or stir-fries.

Did you know? The traditional Mediterranean way of eating, which is based around plenty of plant-based foods, including nuts, is one of the healthiest in the world.