15 Healthy Nuts You Should Snack on for Better Heart Health

When it comes to heart health, what you snack on matters more than you think. Nuts are a powerhouse of nutrients that can help lower cholesterol, reduce inflammation, and boost overall heart function. Plus, they’re a convenient and tasty way to keep your cravings in check. Let’s crack open the best nuts you should be snacking on for a healthier heart.

Almonds

Almonds are rich in monounsaturated fats, which are beneficial for lowering bad LDL cholesterol levels. They also contain magnesium, a key mineral that helps regulate blood pressure. A handful of almonds can also provide your body with vitamin E, a powerful antioxidant that supports heart health. Their fiber content aids in keeping arteries clear by preventing plaque buildup. Including almonds in your diet may reduce the risk of heart disease over time.

Walnuts

Walnuts are one of the best nuts for heart health due to their high levels of omega-3 fatty acids. These healthy fats have been shown to reduce inflammation and improve cholesterol levels. Walnuts also contain antioxidants like vitamin E, which help protect the heart from oxidative stress. Research suggests that regular walnut consumption may reduce the risk of heart attack and stroke. Adding a small serving of walnuts to your meals or snacks can have long-term cardiovascular benefits.

Pistachios

Pistachios are loaded with heart-friendly nutrients, including fiber, potassium, and monounsaturated fats. These nuts can help reduce bad cholesterol while boosting good HDL cholesterol levels. The antioxidants in pistachios, such as lutein and beta-carotene, also support heart health by protecting the arteries from damage. Regularly snacking on pistachios may improve blood pressure and circulation. Their naturally low calorie count makes them a heart-healthy snack you can enjoy guilt-free.

Pecans

Pecans are a rich source of healthy fats, specifically monounsaturated fats, which are known for lowering LDL cholesterol. They are also packed with antioxidants, including ellagic acid, which helps reduce inflammation and oxidative stress in the body. The fiber in pecans contributes to better digestion and helps maintain healthy cholesterol levels. Studies have shown that regular consumption of pecans can improve overall heart function. Adding pecans to salads or baking recipes is an easy way to boost your heart health.

Cashews

Cashews contain heart-healthy monounsaturated fats that help manage cholesterol levels and promote good cardiovascular function. They are also a good source of magnesium, which is essential for keeping blood pressure in check. The fiber and antioxidants in cashews help reduce inflammation, further supporting heart health. Eating a small handful of cashews regularly may lower the risk of heart disease and stroke. They make a versatile snack and can easily be added to meals.

Hazelnuts

Hazelnuts are another nut rich in monounsaturated fats, which help reduce cholesterol and inflammation. They contain a good amount of vitamin E, which has protective benefits for the heart by preventing oxidative damage. Hazelnuts also provide folate, a nutrient that helps reduce the risk of cardiovascular issues. Their high fiber content aids in maintaining healthy arteries and reducing plaque buildup. Incorporating hazelnuts into your daily routine can support long-term heart health.

Macadamia Nuts

Macadamia nuts are particularly high in monounsaturated fats, which are known for improving cholesterol levels and reducing the risk of heart disease. These nuts are also a good source of fiber, which supports healthy digestion and helps lower blood pressure. Macadamia nuts contain powerful antioxidants that protect the heart from oxidative damage. Though they are higher in calories, their rich nutrient profile makes them a great option for promoting heart health. A small serving can go a long way in supporting cardiovascular function.

Brazil Nuts

Brazil nuts are packed with selenium, an essential mineral that plays a role in heart health by preventing oxidative damage. Selenium helps reduce inflammation, which can lower the risk of heart disease and improve overall cardiovascular function. These nuts are also rich in healthy fats that help manage cholesterol levels. A single Brazil nut can provide a significant portion of your daily selenium needs. Including them in your diet regularly may improve heart health and reduce the risk of heart attacks.

Peanuts

Though technically a legume, peanuts are often classified with nuts due to their similar nutrient profile. Peanuts are rich in monounsaturated fats, which help lower bad cholesterol and support heart health. They also contain resveratrol, a compound known for its antioxidant properties that protect the heart from oxidative stress. Eating peanuts may help reduce the risk of heart disease by improving blood vessel function. Their high protein and fiber content also make them a satisfying, heart-healthy snack.

Pine Nuts

Pine nuts are a great source of monounsaturated fats, which are linked to better cholesterol levels and improved heart health. They also contain antioxidants, including vitamin E and lutein, which help protect the cardiovascular system from oxidative damage. The magnesium found in pine nuts supports healthy blood pressure levels. These small but powerful nuts can help reduce inflammation and prevent plaque buildup in the arteries. Adding pine nuts to your diet may promote better overall heart function.

Chestnuts

Chestnuts are lower in fat than many other nuts, but they still provide important heart-healthy nutrients like fiber and potassium. Their high fiber content helps regulate cholesterol levels, while potassium supports healthy blood pressure. Chestnuts are also a good source of vitamin C, an antioxidant that protects the heart from free radical damage. Snacking on chestnuts can contribute to improved circulation and reduced risk of heart disease. They are a versatile nut that can be roasted or added to savory dishes.

Hickory Nuts

Hickory nuts are less commonly known but are packed with nutrients that support heart health. They are rich in unsaturated fats, which help lower cholesterol levels and improve blood circulation. Hickory nuts also provide antioxidants that reduce oxidative damage in the cardiovascular system. Their high fiber content aids in maintaining healthy blood vessels and reducing inflammation. Eating hickory nuts regularly may contribute to a lower risk of heart disease.

Baruka Nuts

Baruka nuts are native to the Brazilian savannah and are gaining popularity due to their impressive nutrient profile. These nuts are rich in antioxidants, fiber, and healthy fats, all of which support heart health. Baruka nuts are lower in calories than most nuts, making them a great option for weight management while still offering heart-healthy benefits. The fiber in Baruka nuts helps improve cholesterol levels and reduce inflammation. Snacking on these unique nuts can provide essential nutrients that support cardiovascular function.

Chufa (Tiger Nuts)

Chufa, also known as tiger nuts, are high in heart-healthy fats and fiber. They contain antioxidants that protect the heart from damage caused by free radicals. Chufa is also rich in potassium, which helps regulate blood pressure and supports overall cardiovascular health. Their high fiber content promotes healthy cholesterol levels and reduces the risk of heart disease. Incorporating tiger nuts into your diet can improve digestion and support long-term heart function.

Candlenuts

Candlenuts are often used in cooking but can also be enjoyed as a heart-healthy snack. These nuts are rich in monounsaturated fats, which help lower bad cholesterol levels and improve overall heart health. Candlenuts also provide fiber, which supports good digestion and prevents the buildup of cholesterol in the arteries. The antioxidants in candlenuts help protect the cardiovascular system from oxidative stress. Adding candlenuts to your meals may improve heart function and reduce the risk of cardiovascular issues.

This article originally appeared on RetailShout.

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