9 nuts and seeds to help support your heart health

Nuts and seeds are small but rich nutrients that support heart health. Current varieties such as almonds, nuts and pumpkin seeds are easy ways to stimulate cardiac protection nutrients in your diet.

1. nuts

Nuts are often presented as a brain health over -health, but they can also promote heart health.

They are a good source of copper and omega-3 fatty acids supporting blood vessels, which can help manage blood pressure, cholesterol and triglycerides. Nuts are also the only sources of Omega-3 plants.

Whole or two nuts are easy to sprinkle on oats and salads, or as a nutritious boost for baked treats like brownies. An ounce of nuts has 185 calories, 4.3 grams of protein and 18.5 grams of fat, with 2 grams of polyunsaturated fat.

2. Almonds

Almonds support heart health by delivering nutrients that help manage blood pressure and cholesterol. They are rich in monounsaturated fats, fiber and magnesium – key components of a healthy diet by the heart. A single ounce provides 45% of your daily vitamin E, an antioxidant that can reduce inflammation. Almonds also contain manganese, which could offer similar advantages.

If you like flavor, almonds can be an excellent snack by themselves. But they are also easy to add to a variety of salted and sweet dishes, whether you know the yogurt with bursts or add them to a vegetarian accompaniment dish such as green beans.

3. Pistachios

Pistachios are a snack rich in nutrients, offering healthy fats, proteins, fibers and B vitamins in just 159 calories per ounce. They are also rich in antioxidants and potassium, which can help support heart health by managing blood pressure and cholesterol levels.

Like other nuts, pistachios are a rich source of antioxidant compounds that can support heart health. As they also have potassium, studies suggest that pistachios may be beneficial for managing blood pressure. Other studies suggest that a diet that includes pistachios could also help reduce cholesterol levels.

And if you manage your weight, pistachios can be a slightly lower calorie option. It is a versatile nut that can be consumed by themselves as a snack (and can be a good choice for consciousness eaters, because you can take your time that will not disintegrate them) or add to your favorite dishes.

4. Nuts of Brazil

Brazil nuts are best known for their high selenium content. A single ounce of Brazil offers more than a day of mineral, which supports heart health and antioxidant function. They also contain proteins, healthy fats and other nutrients that benefit the cardiovascular system.

Because selenium levels in Brazilian nuts are so high, portions control is essential. A portion of an ounce has approximately 185 calories and 543 micrograms of selenium – resulting in the recommended daily limit of 400.

Used sparingly, Brazil nuts can add flavor and nutrients to meals such as burritos, pancakes or banana bread.

5. Pecans

Pacans are a healthy choice for the heart, research suggesting that they can help reduce cholesterol when used instead of saturated fats. Studies also indicate that Pacans can reduce the risk of conditions such as diabetes, which can have an impact on cardiovascular health. They are also an important source of nutrients such as phosphorus and potassium.

Beyond the dessert, the Pacans add a rich flavor and texture to salads, sandwiches, soups and pastries.

6. Flax seeds

Linen seeds are a vegetable source of omega-3 fats and compounds, which can help lower blood pressure and cholesterol. While most research on heart health focuses on linseed oil, the seeds themselves always offer precious nutrients, including soluble fibers that support cholesterol management.

Low in carbohydrates and calories, a tablespoon of ground linen has only 37 calories, plus fibers, fats and a small amount of protein. Linen seeds are easy to add to smoothies, yogurt bowls or pastries, making it a versatile option for a healthy diet.

7. Chia seeds

Chia seeds are rich in soluble fibers and quercetin, an antioxidant that can support heart health by reducing inflammation. Their fiber content also helps managing cholesterol and blood sugar.

One of the simplest ways to eat more Chia seeds is to dip them and make a pudding, but you can also use them in pastries, yogurt or oats.

8. Pumpkin seeds

Pumpkin seeds support heart health thanks to arginine, an amino acid that helps maintain healthy blood vessels. They also provide essential minerals such as magnesium, zinc and iron.

Although lower in fibers than certain seeds, pumpkin seeds are versatile and easy to add to meals, whether grilled as snack, mixed in granola or associated with lean meats and vegetables.

9. Sunflower seeds

Sunflower seeds are a cardiac health snack filled with vitamin E and phytosterols, which can help reduce blood pressure and support cardiovascular health. They also contain beneficial fats that can help manage cholesterol levels.

These versatile seeds can be added to bakery products, burgers, sandwiches or even mixed with an egg salad or sushi.

Advice on the choice of best nuts and seeds for your needs

To make the most of the integration of seeds and nuts in your diet, keep some advice in mind:

• Watch your portions: Nuts and seeds are high in calories, then respect the recommended service sizes, especially if you try to manage your weight.
• Choose non -salty options: The flavored varieties can be rich in sodium, which can increase blood pressure. Opt for simple and not salty versions to better support your cardiovascular system.
• Avoid added sugar: Avoid nuts and seeds coated with sugar or glass, especially if you manage diabetes or aim for weight loss.

Before making major changes to your diet, it is important to check with your health professional, especially if you manage a chronic health problem or take medication. If you do not know how the diet could help you with your health objectives, talking to a recorded dietitian can also be useful.