Eating nuts can help your heart. Discover how nuts help lower your cholesterol when eaten as part of a balanced diet.

Why eating nuts help your heart:
People who eat nuts as part of a heart-healthy diet can lower the low-density lipoprotein (LDL, or “bad”) cholesterol level in their blood. High LDL is one of the primary causes of heart disease.
Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. A serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter (serving size recommendation from the American Heart Association). But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found won’t do your heart any good.

What’s in nuts that make them “heart healthy”?
Besides being packed with protein, most nuts contain at least some of these heart-healthy attributes:

• Unsaturated fats. The “good” fats in nuts — both monounsaturated and polyunsaturated fats help lower bad cholesterol levels.
• Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that help your heart. Nuts are one of the best plant-based sources of omega-3 fatty acids.
• Fiber. All nuts contain fiber, which helps lower your cholesterol. When fiber is consumed regularly as part of a diet low in saturated fat and trans fat, soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease. Fiber makes you feel full, so you eat less.
• Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.
• Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products, but sterols occur naturally in nuts.
• L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.

What amount of nuts is considered healthy?

• As much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it’s still a lot of calories. That’s why you should eat nuts in moderation.
• Instead of eating unhealthy saturated fats, try substituting a handful of nuts or a tablespoon or two of a nut spread. The American Heart Association recommends eating four servings of unsalted nuts a week. Select raw or dry-roasted nuts rather than those cooked in oil.

Almonds

Strawberry Arugula Salad with Fennel, Toasted Almonds, and Strawberry Champagne Vinaigrette via Nutritioulicious
Roasted Almonds with Cocoa via Food Pleasure, and Health
Banana Oat Blender Muffins via The Baby Steps Dietitian
Almond Raspberry Banana Baked Rice via Amy Gorin Nutrition
Salted Honey Sesame Almonds via Live Best
Spicy Curry Almond Butter Sauce via Macro Balanced
Balsamic Roasted Almonds via RDelicious Kitchen
Cherry Almond Energy Bites via Marisa Moore Nutrition
Mu Shu Shrimp via Hungry Hobby
Brussels Sprouts with Pancetta & Parmesan via The Nutrition Adventure
Almond Granola Cups via Triad To Wellness
Romesco via The Nutritious Bite
Roasted Green Beans with Almonds and Bacon via Hungry Hobby
Almond Flour Blueberry Pancakes via 80 Twenty Nutrition
Sweet and Spicy Almonds via Nutrition Artist
Almond Clusters via Nourished Simply
No Bake Almond Bars with Berry Chia Jam via One Hungry Bunny
Jumbo Skillet Apple Pancake via RDelicious Kitchen

Pecans

Sweet Potato-Carrot Casserole with Maple Pecans via Nutritioulicious
Grilled Cantaloupe Salad with Blueberry Ginger Vinaigrette via Healthy Made Easy
Oatmeal Pecan Cookies via Hungry Hobby

Peanuts/Peanut Butter

Loaded Apple Nachos via The Nutritionist Reviews
Peanut Butter Chickpea Chocolate Chip Cookies via RDelicious Kitchen
Healthy Fudge via Create Kids Club
Double Layer Chocolate Peanut Butter Fudge via RDelicious Kitchen

Walnuts

Carob Walnut Energy Balls via Food, Pleasure, and Health
Blueberry Walnut Chickpea Salad via Kiss in the Kitchen
Savory Mediterranean Yogurt Parfait via Healthy Made Easy
Chickpea Walnut Sandwich via RDelicious Kitchen
Carrot Cake Quinoa Bars via Byte Sized Nutrition
Chai Walnuts via Live Best
Walnut Mushroom Lasagna Rolls via Live Best
Peach Walnut Crisp via RDelicious Kitchen
Beet & Apple Salad in an Edible Walnut Salad Bowl via Emily Kyle Nutrition
Kale Glory Bowl via Euphoria Nutrition
Honey Apricot Quinoa Granola via Euphoria Nutrition
Walnut Pesto Turkey Burgers via Hungry Hobby
Pasta with Swiss Chard and Walnut Pesto via RDelicious Kitchen
Roasted Broccoli and Walnut Pasta via Marisa Moore Nutrition
Kale Walnut Pesto via Gowin Nutrition
Dark Chocolate Walnut Butter via My Cape Cod Kitchen
Mini Caramelized Banana Split Sundaes via My Cape Cod Kitchen
Pumpkin Spice Walnuts via 80 Twenty Nutrition

Cashews

Green Cashew Chicken Curry via Erica Julson
Creamy Tomato Soup via RDelicious Kitchen
Sweet Potato Noodles with Sage Cashew Cream Sauce via The Foodie Dietitian
Hawaiian Chicken Cauliflower Fried Rice via RDelicious Kitchen
15 Minute Cashew Chicken via The Nutritionist Reviews

Pistachios

Pistachio-Stuffed Chicken Breasts via Nutritioulicious
Chocolate Strawberry Overnight Oats with Pistachio Topping via Amy Gorin Nutrition
Savory Pistachio Encrusted Salmon via Nutrition Pro Consulting
No Bake Tahini Energy Bars via Dishing Out Health
Banana Coconut Oatmeal via Real Living Nutrition
Pistachio Coconut Milk via Desi-licious RD
5-minute Pistachio Apricot Balls via Desi-licious RD
Roasted Pears with Dried Plums and Pistachios via Nutrition Starring You
Pistachio Cherry Coconut Crisp via The Plant-Powered Dietitian
Penne Pasta Tomato Salad with Lemon and Pistachios via The Plant-Powered Dietitian

Hazelnuts

Hazelnut Oatmeal Baked Pears via One Hungry Bunny
Chocolate Hazelnut Smoothie Bowl via RDelicious Kitchen
Penne with Kale, Tomato, and Hazelnuts via How To Eat

Mixed Nuts

Salted Caramel and Dark Chocolate Ancient Grain Snack Mix via Shaw’s Simple Swaps
5 Nut Butters to Boost Your Health via Smart Nutrition
Almond Pistachio Cocoa Bites via Amy Gorin Nutrition
Homemade Dark Chocolate Chunky Bar via Healthy Made Easy
Crunchy Chickpea Trail Mix via Byte Sized Nutrition
Homemade Fruit & Nut “KIND Bars” via Erica Julson
Low Carb No-Bake Nutty Caramel Energy Bites via The Spicy RD
How to Make a Healthy Trail Mix via The Nutrition Adventure
Nut Quick Bread via Better is the New Perfect