706-419-3883

Four Ways Nuts Improve Heart Health

by | Last updated Sep 9, 2024 | Blood Vessels & Heart Health

Want a delicious food to improve your cardiovascular health? Eat nuts.  Why?

Healthful Properties

Nuts are loaded with a variety of nutrients that protect the heart and blood vessels: fiber, vegetable protein, vitamin E compounds, and anti-inflammatory agents. Nuts contain compounds that favorably influence glucose use in the body, weight control, and blood vessel health.1

A study of more than 210,000 individuals found that people who eat nuts regularly, significantly lower their risk for heart disease.2 Eating walnuts one or more times per week was associated with a 19 percent lower risk of cardiovascular disease and 21 percent lower risk of coronary heart disease. Eating either peanuts  or tree nuts two or more times per week had a 13 percent and 15 percent lower risk of cardiovascular disease, respectively, and a 15 percent and 23 percent lower risk of coronary heart disease, respectively, compared to those who never consumed nuts.

Why does regular nut consumption lower the risk for heart disease?

Reduces Inflammation

Persistent inflammation is present in all stages of atherosclerosis development. A greater intake of nuts is linked to lower levels of biomarkers of inflammation. Researchers for the Nurses’ Health Study and Health Professionals Follow-up Study found that participants who had consumed five or more servings of nuts per week had lower levels of two inflammatory markers (CRP and IL6) than those who never or almost never ate nuts. The study adjusted for confounding variables such as age, medical history, and lifestyle.((Brigham and Women’s Hospital. “Frequent nut consumption associated with less inflammation: Five or more servings of nuts per week or substituting nuts for animal proteins tied to a healthy profile of inflammatory biomarkers…” Science Daily. Science Daily, 29 July 2016. www.sciencedaily.com/releases/2016/07/160729110930.htm[/note Fiber and polyphenols in nuts may also have an anti-diabetic effect by altering gut microbiota that produces anti-inflammatory compounds.3 Significance? Diabetes and even pre-diabetes increase the risk of stroke and heart disease substantially.

Improves Ability of Blood Vessels to Dilate

Obesity, prediabetes, and type 2 diabetes significantly reduce the ability of the blood vessels to dilate. Just adding walnuts to an unrestricted diet improves the ability of the blood vessels to dilate in type 2 diabetes.4 Another study shows similar benefits for obese individuals.5 Almond consumption helps the blood vessels to open up.6

Lowers LDL Cholesterol and Blood Fats (triglycerides)

Elevated triglycerides and LDL cholesterol have been linked to increased risk for atherosclerosis. Almond consumption reduces these risk factors.7 The regular consumption of nuts reduces cholesterol absorption and reduces HMG-CoA reductase (the enzyme involved in cholesterol synthesis). Nut consumption increases bile production. Bile helps to remove cholesterol.8

Pecans Help, Too!

Another study showed that pecans improve cardiovascular health. Participants at risk for cardiovascular disease who ate pecans during an eight-week intervention showed significant improvements in total cholesterol, triglycerides, and low-density lipoprotein (LDL), or “bad” cholesterol. Within eight weeks, researchers saw an average drop of 5% in total cholesterol and between 6% and 9% in LDL among participants who consumed 68 grams of pecans in their usual diet compared to those who did not eat the pecans.9

Help from Macadamia Nuts & Pistachios

Incorporating macadamia nuts into a heart healthy diet lowers total cholesterol, LDL, and triglycerides levels.10 Pistachio nuts, included in a healthful diet, can increase the levels of antioxidants in the blood of adults with high cholesterol. In this study the participants were divided into three groups. Everyone ate the Step 1 Cholesterol Diet.  The control group ate no pistachios. The second group added 1.5 ounces of pistachios to their daily diet and the last group added 3 ounces of pistachios to their diet. Both pistachio diets produced higher blood serum levels of beta-carotene, lutein, and gamma-tocopherol than the typical American diet. Compared to the pistachio free Step I Diet, the pistachio-enhanced diets produced greater blood plasma levels of lutein and gamma-tocopherol. After eating both pistachio-enriched diets, the participants had lower oxidized-LDL concentrations in their blood than the control Step I Diet.

This elevation of LDL is significant because oxidized low-density lipoproteins (LDL) trigger inflammation and plaque buildup inside blood vessels. Antioxidant compounds help to prevent LDLs from oxidizing and migrating into the blood vessel walls and causing inflammation.11 12

Helps with Weight Management

Obesity substantially increases the risk for cardiovascular diseases. Regular nut consumption has been associated with better weight management and less adiposity.13 Loma Linda researches conducted a five-year study that evaluated diet and lifestyle data from more than 373,000 individuals (from 10 European countries between the ages of 25 and 70). They found that regular consumption of nuts can reduce weight gain. In this study participants who ate the most nuts not only had less weight gain than their nut-abstaining peers, but also enjoyed a 5 percent lower risk of becoming overweight or obese.14 Serotonin is a compound that helps transmit nerve signals and decreases feelings of hunger, contributes to positive mood, and improves heart health. Only one ounce of mixed nuts (raw unpeeled walnuts, almonds, and hazelnuts) a day were needed to produce the good effects.15

Conclusions:

Nuts offer a myriad of health benefits. Unfortunately, some individuals are allergic to nuts. Olives and avocado consumption may offset some of the disadvantages of a nut-free diet. If you have any food allergies or are on a restrictive diet, a dietician or licensed nutritionist can help plan healthful and adequate menus for you. If you eat nuts, be sure to include a handful of nuts in your daily diet. (You may divide that amount into 2 servings.)

 

© 2024, Wildwood Sanitarium. All rights reserved.

Disclaimer: The information in this article is educational and general in nature. Neither Wildwood Lifestyle Center, its entities, nor author intend this article as a substitute for medical diagnosis, counsel, or treatment by a qualified health professional.

Sources

  1. Kim Y. Benefits of Nut Consumption on Insulin Resistance and Cardiovascular Risk Factors: Multiple Potential Mechanisms of Actions. Nutrients. 2017 Nov 22; 9(11). pii: E1271. doi: 10.3390/nu9111271.[↩]
  2. American College of Cardiology. “Eating regular variety of nuts associated with lower risk of heart disease.” Science Daily, 13 November 2017.[↩]
  3. Kim Y. Benefits of Nut Consumption on Insulin Resistance and Cardiovascular Risk Factors: Multiple Potential Mechanisms of Actions. Nutrients. 2017 Nov 22; 9(11). pii: E1271. doi: 10.3390/nu9111271.[↩]
  4. Yingying Ma. Effects of Walnut Consumption on Endothelial Function in Type 2 Diabetic Subjects: A randomized controlled crossover trial. Diabetes Care. 2010 Feb; 33(2): 227–232.[↩]
  5. Katz DL. Effects of walnuts on endothelial function in overweight adults with visceral obesity: a randomized, controlled, crossover trial. J Am Coll Nutr. 2012 Dec; 31(6):415-23.[↩]
  6. Jamshed H. Almonds inhibit dyslipidemia and vascular dysfunction in rats through multiple pathways. J Nutr. 2014 Nov; 144(11):1768-74. doi: 10.3945/jn.114.198721.[↩]
  7. Kim Y. Benefits of Nut Consumption on Insulin Resistance and Cardiovascular Risk Factors: Multiple Potential Mechanisms of Actions. Nutrients. 2017 Nov 22; 9(11). pii: E1271. doi: 10.3390/nu9111271.[↩]
  8. Jamshed H. Almonds inhibit dyslipidemia and vascular dysfunction in rats through multiple pathways. J Nutr. 2014 Nov; 144(11):1768-74. doi: 10.3945/jn.114.198721.[↩]
  9. University of Georgia. “Pecan-enriched diet shown to reduce cholesterol: People at risk for cardiovascular disease showed improvements.” ScienceDaily. ScienceDaily, 23 August 2021. <www.sciencedaily.com/releases/2021/08/210823125651.ht [↩]
  10. Penn State. “Hawaiian Treasure, Macadamia Nuts Good For The Heart.” ScienceDaily. ScienceDaily, 1 May 2007. <www.sciencedaily.com/releases/2007/04/070430125512.htm>.[↩]
  11. Penn State. “Pistachios offer multiple benefits, study suggests.” ScienceDaily. ScienceDaily, 24 May 2010. <www.sciencedaily.com/releases/2010/05/100520092942.htm>.[↩]
  12. Kay CD. Pistachios Increase Serum Antioxidants and Lower Serum Oxidized-LDL in Hypercholesterolemic Adults. Journal of Nutrition, 2010; 140 (6): 1093 DOI: 10.3945/jn.109.117366[↩]
  13. Rock CL. Walnut consumption in a weight reduction intervention: effects on body weight, biological measures, blood pressure and satiety. Nutr J. 2017 Dec 4;16(1):76. doi: 10.1186/s12937-017-0304-z.[↩]
  14. Loma Linda University Adventist Health Sciences Center. “Eating nuts can reduce weight gain, study finds: Five-year study examined diet, weight of 373,000 Europeans across 10 countries.” ScienceDaily. 20 September 2017. www.sciencedaily.com/releases/2017/09/170920100107.htm.[↩]
  15. Tulipani S. Metabolomics Unveils Urinary Changes in Subjects with Metabolic Syndrome following 12-Week Nut Consumption. Journal of Proteome Research, 2011; 110929134856005 DOI: 10.1021/pr200514h[↩]

Pin It on Pinterest