Why We’re Nuts About This Heart Healthy Superfood

For years, the court of public opinion has been pretty split when it comes to the benefits of a well-known snack food favorite: nuts. Why? Because while nuts may be considered a higher calorie food, many have pointed to the breakdown of their high caloric, high fat profile as reason enough to make them a regular part of your diet. Turns out, those who were touting nuts as a superfood were onto something. In fact, a recent study found that eating a handful of nuts daily can decrease your risk of heart disease by up to 25%. 

Let’s take a look at just what it is about nuts that supports heart health and how you can make the most of this delicious information.

The Nutritional Breakdown of Nuts 

From peanut to cashew, almond to macadamia, there are a variety of nuts to enjoy - and not all are created equal. However, most share the following nutritional benefits that help to keep your heart health in check: 

• Monounsaturated and polyunsaturated fats: Unlike saturated fats, these heart-healthy fats have been shown to support balanced cholesterol levels. Walnuts and pine nuts deliver polyunsaturated fats (a long-chain, heart-healthy type of fat) while almonds, pistachios, pecans and hazelnuts have monounsaturated fats – all are good choices for supporting heart health.
  
  
• Protein: Nuts can serve as an excellent source of plant-based protein, which is essential for building and repairing tissues, while also not excessively triggering IGF-1 ,(insulin-like growth factor that when overstimulated may accelerate aging). Interestingly, peanuts have the highest amount of protein with 6.58g of protein per one-ounce serving.
  
  
• Fiber: Nuts contain dietary fiber that supports digestive health, helps regulate blood sugar levels, and aids in maintaining a healthy weight by promoting satiety and healthy microbiome. Almonds have the highest fiber content, delivering 4g of fiber per one-ounce serving.
  
  
• Vitamins and Minerals: Nuts are rich in essential vitamins and minerals, including vitamin E, magnesium (like almonds and cashews), zinc, selenium, and B vitamins (like peanuts and walnuts), which support various bodily functions such as immune health, wound healing, sleep, and energy production.

• Antioxidants: Nuts contain powerful antioxidants, like polyphenols, which help to protect cells from oxidative stress and inflammation, potentially reducing the risk of chronic diseases. Chestnuts, hazelnuts and pecans are known to have the highest concentrations of polyphenols. 

Go Ahead, Get Nuts!

Now that you know nuts are a good source of heart-healthy nutrients, it’s time to work them into your regular routine. Here are just a few ways we recommend getting your daily dose: 

• Start Your Day with Heart Health: Adding nuts to your breakfast routine is a great way to enjoy plant-based protein first thing in the morning and keep you fueled. If you’re practicing intermittent fasting, you can extend your fast with the help of our Fasting Bars , which are made with macadamia nuts, pecans and walnuts. (Don’t worry, consuming the Fasting Bars are clinically shown to keep your fat-burning ketones elevated, without breaking your fast!) For those looking for a heart-healthy breakfast recipe, try these Peanut Butter Banana Overnight Oats for nutrient-rich fuel.
  
  
• Up Your Snack Game: Our L-Spread is made with almonds sourced from Apulia, a longevity site in Italy to support cardiovascular health and healthy aging. Plus, it’s lower in sugar and won’t spike glucose like some other spreads on the market. Enjoy it as part of a healthy breakfast, as a dip for fruit like apples, or as a healthier dessert.
  
  
• Add Texture & Flavor: Incorporate nuts into savory dishes, such as stir-fries, rice, or pasta dishes, for crunch and flavor. Nuts can also be used as the base for vegan sauces or dressings. Try blending raw cashews with water, lime juice, oil, fresh parsley, cilantro, and green onion, and salt for a creamy, dairy-free Green Goddess dressing. 

However you decide to enjoy this vitamin-rich pantry essential, you can now do so knowing you’re making your heart a little happier.