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Can nuts reduce the risk of heart disease?
15 July 2019
Can nuts reduce the risk of heart disease?
Yes. Nuts are on the ‘must eat’ food list if you want to reduce the risk of developing heart disease.
Studies show eating a daily handful of nuts (about 30g) can significantly reduce the risk of developing heart disease – by up to around 40% [1, 2]. Even people who only eat nuts once a week have less heart disease than those who never eat nuts [3].
The association between nuts and a reduced risk of heart disease was established decades ago, with the publication of four large population studies [3-6]. Since then, the evidence has continued to strengthen in this area [2, 7, 8, 9].
Did you know? In a 2021 review of their dietary guidance, the American Heart Association emphasised that dietary protein should come mostly from plant foods – with nuts and legumes, in particular, recognised as heart-healthy options [10].
There are several ways that nuts are believed to reduce the risk of heart disease:
- Fatty acids: Nuts contain mainly poly- and monounsaturated fats, which have been shown to help reduce total and LDL cholesterol. And omega-3s, which are found in some nuts, have been linked to a lower risk of heart disease.
- Phytosterols: Nuts naturally contain plant sterols, which help lower blood cholesterol by reducing the amount that the body absorbs.
- Amino acids: Of all plant protein sources, nuts are the highest in arginine. This amino acid helps blood vessels remain flexible (or ‘elastic’) and less prone to blood clots.
- Phytochemicals: Nuts contain many ‘phyto’ or plant chemicals, including vitamins and minerals, which act as antioxidants – helping to keep the heart and blood vessels healthy.
- Fibre: All nuts contain fibre (5-15g fibre/100g, depending on the nut type), which helps to stop cholesterol being absorbed from the small intestine.
References
- Kelly, J.H., Jr. and J. Sabate, Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr, 2006. 96 Suppl 2: p. S61-7.
- Aune, D., et al., Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Med, 2016. 14(1): p. 207.
- Fraser, G.E., et al., A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Arch Intern Med, 1992. 152(7): p. 1416-24.
- Ellsworth, J.L., L.H. Kushi, and A.R. Folsom, Frequent nut intake and risk of death from coronary heart disease and all causes in postmenopausal women: the Iowa Women's Health Study. Nutr Metab Cardiovasc Dis, 2001. 11(6): p. 372-7.
- Hu, F.B., et al., Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study. BMJ, 1998. 317(7169): p. 1341-5.
- Albert, C.M., et al., Nut consumption and decreased risk of sudden cardiac death in the Physicians' Health Study. Arch Intern Med, 2002. 162(12): p. 1382-7.
- Neale, E., D. Nolan-Clark, and L. Tapsell, The effect of nut consumption on heart health: a systematic literature review. 2015. Nuts for Life, unpublished.
- Neale, E., et al., The effect of nut consumption on heart health: an updated systematic review of the literature. 2018. Nuts for Life, unpublished.
- Houston, L., et al. ‘The relationship between nuts and risk of cardiovascular disease. A systematic review of a diet-disease relationship prepared for Nuts for Life’. Unpublished.
Published July 15, 2019
For information purposes only. ©2024 Nuts for Life
