9 Best Dry Fruits to Support Cardiovascular Health

Have you heard that a handful of nuts could protect your heart? Who would have ever thought it? It might sound too good to be true, but it is not! What couldn’t you be doing for your cardiovascular health with nuts packed full of heart-healthy fats, fiber, and antioxidants? These tiny powerhouses are great for your heart and can be used to do everything, from lowering bad cholesterol to reducing inflammation and improving blood pressure. There are so many varieties to pick from, though; which ones are really the nuts that are best for heart health? It is in view of this that in this article, we talked about the best healthy nuts for the heart for increased heart function.

Are nuts really good for heart health?

Yes, nuts are great for heart health! Most nuts are rich in unsaturated fats, in particular monounsaturated and polyunsaturated fats, which help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL). The British Heart Foundation adds that they also contain more fiber, vitamins, minerals, and other micronutrients that are good for cardiovascular health and can help prevent heart disease. So what are they waiting for? Nuts are good for all age groups, including those with an increased risk of heart disease. See which nuts are good for the heart and add them to your diet.

9 best nuts for heart

Here are the best dry fruits or nuts for heart health that can help support heart function, manage cholesterol levels, and more:

1. Almonds

The heart-boosting benefits of almonds are widely consumed by many. Almonds are rich in monounsaturated fats and help reduce the bad cholesterol levels (LDL) and raise the good cholesterol levels (HDL). According to the US Department of Agriculture, 28 g of almonds has 6 g of protein and 3 g of fiber, or better said, both have been linked to a healthy heart. Toxic free radicals are also fought off by this highly nutritive vitamin E, which is found in them as well. As a bonus, almonds contain magnesium and potassium, which can help keep blood pressure levels in the government’s recommended range.

2. Pistachios

Another excellent nut for heart health is pistachios. They contain unsaturated fats, already proven to improve lipid profiles and lower cholesterol. In addition, plant sterols, compounds that block cholesterol absorption, are also found in these nuts for heart. A study published in Nutrition Today finds that pistachios are also a good source of antioxidants like lutein and beta carotene, which help protect the heart and boost vascular health. They’re also a great source of potassium and fiber.

3. Walnuts

Rich in omega-3 fatty acids, walnuts are great for heart health. Omega-3s also assist in reducing inflammation and high blood pressure as well as blood clotting, often known as helping to produce a healthier cardiovascular system. A Journal of Nutrition study revealed that walnuts can also lower LDL and work alongside blood pressure to lower the two top risk factors for CVD. With polyphenols preventing free radical damage, walnuts also protect the heart.

4. Cashews

Cashews, less fiber-rich than some other nuts for the heart, nevertheless offer a heart-healthy dose of monounsaturated fats, magnesium, and copper. These nutrients help your heart function properly and support better blood flow. For example, they write in the American Journal of Clinical Nutrition that cashews have small amounts of antioxidants and help regulate cholesterol levels by reducing bad cholesterol and elevating good cholesterol.

5. Brazil nuts

High in selenium, a mineral critical to protecting the heart from inflammation, Brazil nuts are known as Brazil nuts for the heart. The International Journal of Molecular Sciences states that selenium also helps the body function properly with its use of antioxidants in protecting arteries and preventing oxidative stress. Nevertheless, Brazil nuts are calorie dense and high in fat, so you should not overconsume.

6. Hazelnuts

Another heart-healthy nut is hazelnuts for their high content of monounsaturated fats and antioxidants. These fats help lower LDL cholesterol without lowering healthy HDL. In addition, hazelnuts could also be a good source of vitamins, such as vitamin E, that could help protect the cells of your heart and blood vessels from damage. What’s more? And they are also rich in protein that is associated with weight management, a risk factor for heart disease.

7. Peanuts

Winters are associated with eating peanuts, and they are very good for your heart. Monounsaturated fats, protein, and antioxidants are abundant in them. The research, published in the American Heart Association Journals, suggests that eating peanuts once or twice a week helps lower cholesterol and lessen the risk of heart disease. Also, peanuts for heart contain a decent amount of resveratrol, the potent antioxidant that’s commonly associated with heart health and that’s found in red wine and grapes.

8. Pecans

Heart-healthy unsaturated fats, fiber, and antioxidants, including vitamin E and flavonoids, are present in pecans. These nutrients act together to help lower inflammation and cholesterol and improve blood vessel function. Besides zinc, additionally found in pecans, as per the National Institute of Health, they’re additionally a decent wellspring of zinc, which can help with boosting resistance, and the two can enhance heart wellbeing. They can make their way into your salad, into your granola, and yes—you can even eat them on top of your yogurt. Not only are these nuts great for the heart, but they make a great addition to baked goods.

9. Macadamia Nuts

Macadamia nuts for heart health are rich in monounsaturated fats, which have been connected with positive effects on heart health by lowering LDL cholesterol levels. First of all, these fats help maintain healthy blood pressure and reduce the inflammation. Macadamia nuts have healthy fats, fiber, vitamins, and minerals, so they’re a great choice for healthy cardiovascular health, as per the expert.

Conclusion

Finally, adding these 9 best dry fruits to your diet can greatly help your cardiovascular health. Dried fruits are packed with essential nutrients, antioxidants, healthy fats, and fibers and are very beneficial for a healthy heart as they help in decreasing cholesterol, improving blood circulation, and preventing heart diseases.

Getting a healthier heart doesn’t have to be a difficult task. If you make minor changes to your daily snack choices, you can help your heart reach out to you. Let’s remember to enjoy these dry fruits in moderation and always consult with a healthcare professional if you have any specific dietary concerns or health conditions. So, the first step to being heart healthy is with the right food choices.