Which nut is best for heart and brain health?

Walnuts and cashews contain many valuable minerals and vitamins. While no nut is inherently better than the other, each offers unique benefits to consider for overall health.

For heart health: both

Cashews and walnuts may have a positive effect on heart health.

Walnuts have several benefits for heart health. This includes managing:

• Blood pressure: Keeping your blood pressure in a healthy range can help you avoid hypertension, a chronic condition that increases your risk of heart attack and stroke.
• Cholesterol: Nuts may help reduce levels of low-density lipoprotein (LDL, or “bad”) cholesterol in your blood, reducing the risk of plaque buildup in your arteries.
• Triglycerides: Eating nuts can reduce triglyceride (blood fat) levels, which may reduce your risk of heart disease.

According to a literature review, consuming cashews may also help reduce blood pressure and triglyceride levels. Additional research may be needed to evaluate and confirm the heart health benefits of cashews, the researchers concluded.

For brain health: nuts

Walnuts come out on top for their brain health benefits, attributable to omega-3 fatty acids, which are essential for brain health.

Walnuts contain the most omega-3 fatty acids of all nuts, at 2.57 grams per ounce of nuts.

Additionally, research suggests that adding nuts to your diet may improve cognition and reduce the risk of developing mild cognitive impairment and Alzheimer’s disease.

The researchers explain that this reduced risk could be due to the antioxidant content of nuts. Antioxidants reduce free radical levels and oxidative stress, which can help protect your cells from damage.

For weight management: cashews

Cashews contain more protein and less fat than walnuts. This may make it a better choice if you’re looking for a snack that supports weight management. Protein can help maintain a feeling of fullness, while the low fat content keeps calories low.

However, whatever the option, be sure to eat mindful portions that match your daily calorie intake goals.

Nutritional comparison

Here is the nutritional information for one ounce of either nut.

Cashews and walnuts are also rich in other vitamins and minerals.

An ounce of cashews also contains:

• Vitamin K: 8% of the VQ
• Magnesium: 20% of the VQ
• Manganese: 20% of the VQ

An ounce of nuts also contains:

Copper is a mineral necessary for the production of enzymes needed for energy production and neurotransmitters. Copper is also an important mineral for blood vessel formation and immune function.