AMMAN — Nuts are a rich source of healthy unsaturated fats, fiber, and protein, all of which support cardiovascular health. According to VeryWell Health, some varieties are also high in Omega-3 fatty acids, essential fats linked to improved heart function.
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Here are the top nuts for heart health:
1. Walnuts
The American Heart Association (AHA) classifies walnuts as a heart-healthy food due to their high content of Omega-3 fatty acids, specifically alpha-linolenic acid (ALA). This polyunsaturated fatty acid supports cardiovascular health and is found in significant amounts only in walnuts among common nuts. Including walnuts in a balanced diet can help lower blood pressure and total cholesterol levels.
2. Pecans
Studies indicate that pecans help lower cholesterol and triglycerides, reducing the risk of heart disease. They possess potent antioxidant and anti-inflammatory properties that protect cells from damage. While they contain small amounts of Omega-3s, pecans are calorie-dense (approx. 196 calories per 28g serving), so moderation is key.
3. Almonds
Almonds are rich in monounsaturated and polyunsaturated fats, both of which are beneficial for the heart. These healthy fats help lower LDL (bad) cholesterol while increasing HDL (good) cholesterol. They are also an excellent source of antioxidants, including flavonoids and Vitamin E. A 2022 meta-analysis found that consuming about 60g of almonds daily can help reduce inflammation.
4. Hazelnuts
Hazelnuts are a rich source of monounsaturated fatty acids that raise HDL cholesterol and lower triglycerides. They also contain polyunsaturated fats that contribute to reducing LDL levels. Furthermore, hazelnuts are high in arginine, an amino acid that promotes the production of nitric oxide, which helps regulate blood vessel tone and maintain healthy blood pressure.
5. Peanuts
Research suggests that incorporating peanuts into a balanced diet helps lower LDL cholesterol and improve heart health. Rich in healthy fats, protein, and fiber, peanuts work together to maintain healthy cholesterol levels. Additionally, they contain polyphenols (antioxidants) that may help lower blood pressure and are a good source of arginine, which supports proper blood vessel function.
