Balanced Bites: How do nuts support heart health?
In the first edition of Balanced Bites, columnist Holly Larson explores the varied health benefits of nuts, from heart health to weight management.
Balanced Bites is a new regular column written by Holly Larson, a local registered dietitian. In each edition, she’ll offer tips and tricks for healthy eating and combat misconceptions about food.
What if improving your heart health was as easy as enjoying a handful of nuts?
Whether you prefer almonds, walnuts, or cashews, these tasty snacks pack a powerful punch when it comes to supporting your heart. Backed by science, nuts are rich in nutrients like healthy fats, fiber and antioxidants, all of which nourish your heart and overall health.
Nutritional Power of Nuts
Nuts and seeds are jam-packed with health benefits. They contain:
- Healthy Fats: Monounsaturated and polyunsaturated fats reduce bad (LDL) cholesterol while maintaining good (HDL) cholesterol levels.
- Fiber: Each ounce of nuts provides two to four grams of fiber, which lowers cholesterol and aids digestion.
- Antioxidants: Nuts like walnuts and almonds are loaded with vitamin E and other antioxidants that reduce inflammation and oxidative stress.
- Micronutrients: Minerals like magnesium and potassium help regulate blood pressure and support heart health.
Regardless of the type you choose, all nuts offer heart-friendly benefits when consumed in moderation.
How Nuts Protect Your Heart
Science shows that eating nuts regularly can lead to lower cholesterol, helping decrease LDL cholesterol and reducing the risk of artery plaque buildup. Studies also link nut consumption to a 25% lower risk of coronary heart disease.
Nuts can also enhance blood vessel flexibility and reduce arterial stiffness, promoting healthy blood flow.
Worried about weight gain? Contrary to common myths, nuts support weight management. Their protein, fiber, and healthy fat content keep you full longer and stabilize blood sugar levels, helping to curb overeating.
Practical Ways to Add Nuts to Your Diet
Adding nuts to your day is easy and delicious. I suggest adding them to your diet in three simple ways.
First, there’s snacking. Keep a small bag of mixed nuts for a quick, healthy option on the go. Next, nuts make a great breakfast topper, and you can sprinkle a wide variety over yogurt or oatmeal for added crunch. Finally, nuts are easy to use as cooking add-ins by stirring them into salads, pasta or baked goods for extra flavor and nutrition.
Choose unsalted varieties to limit sodium, and aim for about a handful (one ounce) per day to balance calorie intake and benefits.
Nuts are one of the simplest ways to support your heart. Packed with healthy fats, fiber and antioxidants, they fit into any lifestyle. Start with small changes — grab a handful for a snack or toss them into your next meal. Your heart will thank you!
Holly Larson, MS, RD is a local registered dietitian who specializes in women’s health and diabetes management. To learn more, visit www.hollylarsonnutrition.com. your visit may be fully covered by your insurance plan.
