Smart snacking: Nut consumption linked to healthy heart and weight benefits

Results from a study funded by the International Nut and Dried Fruit Council (INC) demonstrate that longer-term consumption of mixed nuts may lower cardiovascular disease (CVD) risk in older adults with obesity or overweight and may support accessible dietary interventions to improve cardiovascular health in at-risk populations.

The newly published study in the journal Nutrients builds on earlier research that showed consuming mixed nuts over a long-term period significantly reduced total and low-density lipoprotein, or “bad” cholesterol levels.

It aimed to provide a more comprehensive understanding of the relationship between nut consumption and lipoprotein-related CVD risk.

“Based on these results, we have concluded that incorporating mixed nuts into the diet may contribute to reducing the risk of CVD in older adults,” say Dr. Peter Joris and Dr. Kevin Nijssen from Maastricht University, the Netherlands.

The study found that eating mixed nuts significantly improved blood lipid levels, creating a more “heart-healthy” profile, including changes in certain lipoprotein subclasses related to better heart health.

“The results provide deeper insights into how nuts can influence blood lipids,” state the study authors.

Study setup

The research was a randomized, controlled crossover trial that analyzed the effects of the daily consumption of mixed nuts on lipoprotein particle levels in older adults with obesity or overweight.

Twenty-eight participants completed two 16-week phases: a control period with no nut consumption and an intervention period where they consumed 60 grams per day of mixed nuts (15 grams each of walnuts, pistachios, cashews and hazelnuts).

The two phases were separated by an eight-week washout period. The investigators evaluated the effect of nut consumption on lipoprotein particle numbers, sizes and lipid content across various lipoprotein subclasses using an advanced NMR metabolomics platform.

Nuts for heart health

The research builds on a growing body of evidence supporting nut consumption for overall heart health. A recent INC-funded meta-analysis on nut consumption published evidence supporting that consuming nuts may beneficially affect blood lipids in adults with a mix of health statuses. 

Another study in the American Journal of Clinical Nutrition showed that long-term mixed nut consumption may improve brain insulin sensitivity in older adults with overweight or obesity.

Meanwhile, 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.