Nuts: a handful a day for your heart
Nutrition
Key points
- About 1 ounce (28 g) of nuts a day was linked to 21% lower cardiovascular risk and 22% lower mortality.
- In large U.S. cohorts, eating nuts daily was linked to 20% lower mortality.
- Choose unsalted nuts that are raw or dry-roasted.
- A serving is a small handful, about 1 ounce.
What the research shows
Meta-analysis. Pooling 20 prospective studies, researchers found that eating about 28 g of nuts a day was linked to a 21% lower risk of cardiovascular disease, a 15% lower risk of cancer and a 22% lower risk of death from any cause (Aune et al., 2016).
Large U.S. cohorts. In more than 118,000 participants of the Nurses’ Health Study and the Health Professionals Follow-up Study, people who ate nuts every day had a 20% lower death rate over 30 years than those who did not eat nuts (Bao et al., 2013).
A randomized trial. In PREDIMED, a Mediterranean diet supplemented with a daily mix of walnuts, almonds and hazelnuts was followed by fewer major cardiovascular events than a control diet (Estruch et al., 2018).
How to add nuts
- A handful as an afternoon snack instead of chips.
- Chopped walnuts on oatmeal or salad.
- Natural peanut or almond butter on whole-grain toast.
- Nuts in stir-fries or grain bowls.
A word of caution
Nuts are calorie-dense: about 160 to 200 calories per ounce. Studies have not linked a daily handful to weight gain, but a whole bag in front of the TV is another story. Pre-portion them. Choose unsalted varieties, and skip candied or chocolate-coated nuts.
Frequently asked questions
Which nuts are healthiest?
All tree nuts and peanuts have been linked to benefits. Walnuts are high in plant omega-3s, almonds in vitamin E. Variety is good.
Does peanut butter count?
Yes, if it is made with just peanuts and maybe salt. Two tablespoons is roughly one serving.
Sources
- Aune et al. (2016). Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Medicine 14(1). doi:10.1186/s12916-016-0730-3
- Bao et al. (2013). Association of Nut Consumption with Total and Cause-Specific Mortality. New England Journal of Medicine 369(21):2001-2011. doi:10.1056/NEJMoa1307352
- Estruch et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine 378(25). doi:10.1056/NEJMoa1800389
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Nutrition tools
MEDAS: how Mediterranean is your diet?
The PREDIMED trial screener (13 questions; we deliberately removed the wine item).
QuizHow much fiber do you eat? Calculator
A rough estimate of your daily fiber based on your habits.
QuizToo much sodium? Self-check
The habits that affect your sodium intake the most.
PDF · PlannerWeekly meal planner using the plate method
A 7-day planner with plate-method prompts and space for your grocery list.
PDF · ChecklistHealthy grocery list
A grocery checklist by food group, with blank lines for your own items.
PDF · Cheat sheetCheat sheet: read a Nutrition Facts label in one minute
A wallet or fridge card with % Daily Value rules and what to look for.