New evidence supports nuts as a key part of a heart-healthy diet, highlighting the benefits of a daily nut habit for reducing heart disease risk.

The systematic review and meta-analysis, of 63 prospective cohort studies, found higher nut consumption to be linked with a lower risk of cardiovascular disease (CVD) and premature death (1).

Those with the highest nut intake had a 14% lower risk of developing CVD and a 26% lower risk of dying from it, compared to the lowest intake.

Specifically, a higher nut intake was linked with risk reductions of:

• ↓ 20% for coronary heart disease (CHD)
• ↓ 9% for stroke
• ↓ 14% for CVD
• ↓ 26% for CVD mortality, and
• ↓ 23% for all-cause mortality, compared with a lower nut intake.

A dose–response meta-analysis showed the risks of CHD, CVD, CVD mortality and all-cause mortality decreased by 4%, 2%, 10% and 8%, respectively, with every 28g per week increase in nut intake.

This review, in the scientific journal Archives of Cardiovascular Diseases, included data from more than two million study participants, followed for periods ranging from 3.5 to 34 years.

The cardioprotective effect of nuts is likely due to their unique nutritional make-up and the synergistic action of bioactive components – such as vitamin E, magnesium, dietary fibre, unsaturated fats, and antioxidants – within the whole food matrix.

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 (2). 

The bottom line:

The findings of this major new review reinforce the role of nuts in the primary prevention of cardiovascular disease and premature death. They build on decades of research linking nut consumption to better heart health, supporting their place as a key component of a heart-healthy diet.