Learn how walnuts, almonds, and other nuts may help improve cholesterol levels and support heart health when included in a balanced diet.

Including nuts in a nutritious eating plan may benefit heart health. Nuts contain healthy unsaturated fats along with many other valuable nutrients. They also make a convenient snack because they are easy to store, simple to carry while traveling, and in some cases relatively affordable.

Although nuts are nutritious, they are also calorie-dense, so portion control is important. Replacing less healthy snacks with nuts may help support a heart-friendly eating pattern.

How Can Nuts Support Heart Health?

Research suggests that people who eat nuts regularly often have lower levels of inflammation associated with heart disease and diabetes.

Consistently including nuts as part of a healthy diet may help:

• Improve the condition of blood vessels and arteries

• Reduce inflammation connected to heart disease

• Lower the risk of blood clots that may cause heart attacks or strokes

• Decrease the likelihood of high blood pressure

• Reduce the risk of dying early from heart-related conditions

• Lower unhealthy cholesterol levels, including triglycerides and low-density lipoprotein (LDL), often called “bad” cholesterol

• Support weight management because nuts are filling due to their fiber, fat, and protein content

Why Are Nuts Considered Heart Healthy?

Nuts provide healthy fats as well as protein and other nutrients beneficial for cardiovascular health. Most nuts contain several important compounds that support the heart.

Unsaturated Fats

Nuts are rich in monounsaturated and polyunsaturated fats, often referred to as “good fats.” These fats may help reduce LDL or “bad” cholesterol levels.

Plant Protein

Nuts are a source of plant-based protein, which may benefit both heart and kidney health.

Omega-3 Fatty Acids

Many nuts contain omega-3 fatty acids, which are linked to a lower risk of heart attacks and strokes.

Fiber

All nuts provide fiber, which may help lower cholesterol levels and promote fullness, potentially reducing overeating.

Plant Sterols

Certain nuts contain natural substances called plant sterols, which may help reduce cholesterol levels.

L-Arginine

Nuts also contain L-arginine, an amino acid that may improve blood vessel function, lower blood pressure, and support healthier cholesterol levels.

What Is a Healthy Portion Size?

Even though the fats in nuts are mostly healthy, the calories can add up quickly. For that reason, moderation is important.

Adults are generally encouraged to eat about four to six servings of unsalted nuts each week as part of a healthy diet. Recommendations for children depend on age, so it is best to speak with a healthcare provider about suitable amounts.

It is also important to remember that whole nuts and spoonfuls of nut butter may be choking hazards for young children, particularly those under four years old.

Choose raw or dry-roasted nuts instead of nuts fried in oil. A standard serving equals:

• One small handful (about 1 ounce) of whole nuts

• Two tablespoons of nut butter

Does the Type of Nut Matter?

Most nuts provide health benefits, though some contain higher amounts of specific nutrients.

For example, walnuts are especially rich in omega-3 fatty acids.

Other heart-friendly options include:

• Almonds

• Macadamia nuts

• Hazelnuts

• Pecans

• Pistachios

Peanuts are also considered beneficial, even though technically they are legumes rather than true nuts.

Whenever possible, choose unsalted and unsweetened varieties, since excess salt or sugar may reduce the health benefits.

Nutrition Information for Common Nuts

The following values are based on 1 ounce (28.4 grams) of unsalted nuts.

Type of Nut	Calories	Total Fat
Almonds, dry-roasted	170	14.9 g
Almonds, raw	164	14.2 g
Brazil nuts, raw	187	19 g
Cashews, dry-roasted	163	13.1 g
Chestnuts, roasted	70	0.6 g
Hazelnuts, dry-roasted	183	17.7 g
Hazelnuts, raw	178	17.2 g
Macadamia nuts, dry-roasted	204	21.6 g
Macadamia nuts, raw	204	21.5 g
Peanuts, dry-roasted	166	14.1 g
Pecans, dry-roasted	201	21.1 g
Pistachios, dry-roasted	162	13 g
Walnuts	185	18.5 g

Are Nut Oils Healthy?

Nut oils can also provide beneficial nutrients, although they do not contain the fiber found in whole nuts. Walnut oil is particularly rich in omega-3 fatty acids.

Nut oils work well in homemade salad dressings or certain cooking applications. However, they react differently to heat than many vegetable oils and may become bitter if overheated.

Because nut oils are still high in calories and fat, they should be used in moderation.