Which is best for heart health?

Walnuts and almonds support heart health. Ultimately, the best choice depends on your heart health goals.

What makes nuts heart healthy?

Nuts are a great choice for heart health. They provide essential nutrients that can reduce inflammation, lower cholesterol, and improve your overall heart health.

Nuts are considered heart healthy because of the substances they contain, including:

How Do Nuts Support Heart Health?

Walnuts are often touted as one of the healthiest nuts for heart health. They are a good source of omega-3 fatty acids, primarily alpha-linolenic acid (ALA), a plant-based omega-3. Omega-3 fatty acids play a vital role in reducing inflammation and maintaining overall heart health.

Nuts contain about 2.5 grams of ALA per ounce (one serving). They’re also packed with powerful antioxidants like polyphenols, which can help fight oxidative stress (an imbalance between destructive free radicals and beneficial antioxidants).

The heart health benefits of nuts include:

• Improved cholesterol levels: One study showed that healthy older adults eating half a cup of nuts a day for two years had lower levels of low-density lipoprotein (LDL) cholesterol, including types linked to heart disease. A serving of nuts also contains 2 grams (g) of fiber, which may also improve cholesterol levels.
• Improved blood pressure: One study looked at replacing saturated fat with nuts. Participants ate whole nuts daily in combination with lower amounts of saturated fat, which led to lower central blood pressure. Central blood pressure (pressure in the ascending aorta) is an indicator of cardiovascular events, such as heart disease and stroke.
• Improved arterial function: Walnuts have been shown to improve endothelial function (health of the lining of blood vessels), which is essential for healthy arteries.
• Reduced inflammation: Research shows that people in their 60s and 70s who regularly consume nuts may experience reduced inflammation. Reduced levels of inflammation are associated with a lower risk of heart disease.

How Do Almonds Support Heart Health?

Thanks to their abundance of monounsaturated fats, almonds are beneficial for heart health. They are also rich in vitamin E, fiber, essential minerals like calcium, potassium, phosphorus and magnesium, and phytonutrients like flavonoids, plant sterols and phenolic acids.

Key nutrients found in almonds that are considered essential for heart health include:

• Monounsaturated fats: Almonds are rich in heart-healthy fats that lower total and LDL cholesterol levels.
• Vitamin E: Nuts are a good source of vitamin E, which can help prevent oxidative stress. Oxidative stress plays a role in the development of heart disease.
• Magnesium: Almonds are an excellent source of magnesium, which can help support vascular (blood vessel) health and regulate blood pressure.

Some benefits of almonds for heart health are:

• Reduced LDL cholesterol levels: Various studies have examined the effects of almonds on blood lipid levels (phospholipids, sterols and triglycerides). These studies suggest that consuming almonds can lead to a reduction in cholesterol levels by up to 25% and a reduction in LDL levels by up to 35%.
• Increased high-density lipoprotein (HDL) cholesterol: HDL cholesterol is often called “good cholesterol” because it helps carry LDL cholesterol from the arteries to the liver, where it is broken down and eliminated by the body. Studies have suggested that consuming almonds may be helpful in increasing or maintaining HDL levels.
• Blood pressure reductions: Consumption of almonds has been linked to lower blood pressure, which may improve heart health and reduce the risk of heart disease. This is likely due to monounsaturated fats and heart-healthy minerals, like magnesium and potassium.
• Reduced risk of heart disease: Several studies have linked almond consumption to a reduced risk of heart disease. A 2020 review of studies found that consuming 1.5 ounces of almonds was a cost-effective way to prevent cardiovascular disease in the short term and possibly the long term.

Walnuts or almonds: which is better?

The answer as to which is better (walnuts or almonds) depends on your heart health goals:

• Nuts for Omega-3 Fatty Acids and Their Anti-Inflammatory Benefits: If you’re looking for omega-3 fatty acids and their anti-inflammatory benefits, walnuts might be a better option. Almonds contain small amounts of ALA, much less than what is found in nuts.
• Almonds for Magnesium and Potassium for Blood Pressure Control: You may want to consider almonds if you are looking for higher amounts of magnesium and potassium to support blood pressure control.
• Almonds and LDL and HDL: Almonds also appear to have a slight benefit in reducing LDL levels and improving HDL levels. Indeed, almonds are a richer source of monounsaturated fats, known to lower cholesterol levels.

Walnuts and almonds can be part of a heart-healthy diet, and adding one or both can provide essential heart health benefits. Consider alternating between these two nuts, as they are both nutritional options to protect your heart.