Snack Smart: Top 7 Nuts for Heart and Brain Wellness

Nuts can effectively prevent cardiovascular diseases. Research has found that nuts can reduce the risk of cardiovascular diseases and death by 19 percent and 25 percent, respectively. It also lowers the risk of coronary heart disease and death by 24 percent and 27 percent, stroke-related death by 18%, atrial fibrillation by 15, and mortality risk by 19 percent. monticello / shutterstock

Are you nuts about nuts? Research suggests that consuming nuts can lower the risk of cardiovascular diseases and premature death. Just how beneficial is nut consumption? What contributes to their benefits?

Government Agencies Acknowledge Nuts May Reduce Cardiovascular Risk

The U.S. Food and Drug Administration and the Food Standards Australia New Zealand have approved health claims regarding nuts and their ability to reduce the risk of cardiovascular diseases, particularly in lowering LDL cholesterol levels. The European Food Safety Authority has also approved health claims regarding walnut consumption and improved endothelium-dependent vasodilation.

Furthermore, nuts have been endorsed by various international health organizations, including the Canadian Cardiovascular Society, the Joint British Societies, the Heart Foundation of Australia, the American Heart Association, and the European Society of Cardiology, for both primary and secondary prevention of cardiovascular risks. These organizations recommend regular consumption of nuts as a healthy source of plant protein and fats to lower LDL cholesterol, improve overall lipid profiles, and reduce the risk of cardiovascular diseases.

Studies Prove the Positive Health Effects of Nuts

In February 2023, a collaborative study by Harvard University’s T.H. Chan School of Public Health and several other universities was published in the prestigious journal Nutrients. The review highlighted that long-term nut consumption can reduce the risk of certain cardiovascular diseases and mortality. For instance, it showed a 24 percent reduction in the incidence of coronary heart disease and a 27 percent reduction in related mortality. Additionally, it indicated an 18 percent reduction in stroke-related mortality and a 15 percent decrease in atrial fibrillation risk.