Five Foods That Help Your Heart

Simple dietary changes make a big difference

By Elaine Magee, MPH, RD
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Go Nuts for Nuts

Nuts as a group contain a combination of various cholesterol-lowering plant food components, such as oleic acid (a monounsaturated fat) and vegetable protein, as well as phytochemicals, such as antioxidant-acting flavonoids and phytosterols (plant-based fats with a chemical structure similar to cholesterol that appear to reduce blood cholesterol and enhance the immune system).

Each nut contains its own profile of phytochemicals and types of fatty acids, and amounts of fiber too. Walnuts are particularly rich in omega-3s; for example, while Brazil nuts are pumped with selenium and almonds, hazelnuts and sunflowers are good sources of vitamin E.

A recent study testing different amounts of pistachios found the nuts brought LDL cholesterol (“bad cholesterol”) down by 9% with one daily serving and 12% with two daily servings. 

But here’s the fact that got my attention: in virtually all studies that examined the impact of nuts in our diet, nut consumption has been associated with a reduction in coronary heart disease risk. Recent studies have suggested that modest amounts of nut consumption (a few tablespoons) can often lead to a 25% to 39% reduction in the risk of cardiovascular disease.

Where nuts are concerned, your risk has nowhere to go but down!


Published June 1, 2009

Elaine Magee, MPH, RD
Recipe Doctor Feature

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Five Foods That Help Your Heart
The Smart Fat in Fish: Omega-3s 
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