Going nuts for heart health: New study shines a light on snack’s cardiovascular benefits

The International Nut and Dried Fruit Council (INC) funded a systematic review and meta-analysis on nut consumption, which has been published in the scientific journal Nutrition, Metabolism and Cardiovascular Diseases. The industry coalition argues its findings offer a “good indication” that consuming nuts may beneficially affect blood lipids in adults with a mix of health statuses. 

“This may be important for the prevention and treatment of cardiovascular diseases as well as intermediate health conditions such as overweight, obesity, hypertension and dyslipidemia,” it states.

The study analyzed 113 trials that assessed the effect of consuming nuts on blood lipid outcomes. The median daily dose assessed was 45.5 grams of nuts per day compared to a non-nut control.

The findings showed that, overall, nut consumption resulted in moderate reductions in total cholesterol and low-density lipoprotein, or “bad” cholesterol, with small reductions in triglycerides and apolipoprotein B. There was no significant impact on high-density lipoprotein (HDL), also known as “good” cholesterol, or other assessed measures.

Cardiovascular risk reduction

The researchers concluded that the current evidence supports existing recommendations for the consumption of nuts and for cardiovascular risk reduction by favorably affecting the blood lipid profile in adults.

In addition to substantiating current health claims, the findings support health professionals and dietary guidelines in recommending nuts as part of a nutrient-dense dietary pattern for cardiovascular health.

“Some recent studies have questioned whether nuts have benefits on cholesterol when there is overwhelming evidence of their benefits on cardiovascular health,” asserts Jordi Salas-Salvadó, principal investigator on the study, professor at Rovira i Virgili University in Reus, Spain.

“This update of the scientific evidence carried out with more than 100 published studies shows that international organizations should without shyness maintain nuts into their recommendations.”

Dr. Stephanie Nishi, first author of the study and an assistant professor at Toronto Metropolitan University, Canada, adds: “This finding, combined with the extensive body of research on nuts, highlights their status as a powerhouse of healthful nutrients.”

“Nuts provide a unique combination of vitamins, minerals, fiber and healthy fats, making them a convenient, portable and satisfying snack or meal addition as part of a healthy dietary pattern.”

The Almond Board of California previously backed a Penn State University study that found regularly eating almonds may help to boost levels of HDL cholesterol while also improving the way it removes cholesterol from the body.

Broader health impacts

Expanding awareness around nut consumption, INC published a study in the American Journal of Clinical Nutrition, showing that long-term mixed nut consumption may improve brain insulin sensitivity in older adults with overweight or obesity.

Separately, research funded by the California Walnut Commission suggested that younger women who consume walnuts and other nuts as part of their diets are less likely to live with obesity compared to their peers who do not.

Looking into other outcomes, another study found that adding 57 g of pistachios daily for 12 weeks to a diet increased macular pigment optical density (MPOD) due to the plant pigment lutein found in the nuts. MPOD is an important indicator of eye health, protecting the retina from blue or visible light.