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Nuts help strengthen the heart
Last reviewed: 02.07.2025
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Peanuts and tree nuts - almonds, cashews, pecans, pine nuts and walnuts - are ideal for preventing heart and vascular disease in older people.
It is a well-known fact that nuts are healthy. It has been proven that a handful of nuts a day reduces the risk of premature death, reduces the risk of diabetes and respiratory diseases. Regular consumption of nuts improves memory and optimizes thought processes.
Researchers led by Professor Marta Guasch-Ferre, a Harvard nutritionist, tried to find a link between nut consumption and the development of heart and vascular diseases. To do this, the scientists had to analyze many factors in cardiovascular health.
The specialists managed to involve more than two hundred thousand people in the experiment. On average, they were observed for about 32 years, with periodic data updates every two years. The scientists examined the incidence of such heart pathologies as myocardial infarction, stroke, sudden death syndrome, and ischemic heart disease.
Over the entire study period, more than 14 thousand different cardiovascular diseases were registered. In particular, doctors recorded more than 8 thousand heart attacks and almost 6 thousand strokes.
The researchers compared these indicators with the subjects' dietary habits. The following was discovered: cardiovascular pathologies and the inclusion of nuts in food are inversely related. Thus, the more nuts are present in the diet, the lower the risk of developing diseases.
If we consider the results in more detail, we can conclude that a nut diet protects more against heart disease than against vascular disorders. Coronary arterial vessels remain healthy and clean longer with a nut diet.
The scientists described the results in the following way:
- when eating nuts 2-3 times a week, the risk of cardiovascular disease was reduced by approximately 20%;
- When eating nuts 1-2 times a week, the risk of cardiovascular disease decreased by 13%.
“Taken together, the results of the work show that nuts are indeed capable of protecting against heart and vascular diseases, and especially against pathologies associated with the coronary arteries,” the experts say.
Professor Guasch-Ferre and his team recommend that everyone eat nuts, especially those of the tree variety. This will help reduce the overall risk of developing chronic pathologies. Many doctors agree with this opinion - for example, a positive review was received from Dr. Emilio Ros, representing the Clinical Hospital in Barcelona. Dr. Ros evaluates nuts as an important component of the diet of patients in cardiology departments.
"Nuts that have not been processed - unpeeled, unroasted, without additives - are simply a treasure trove of health. They should be included in any diet - of course, if there are no contraindications. Nuts are not only tasty, but also affordable," explained the Spanish nutritionist.
You can read more about the study in the Journal of the American College of Cardiology.
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