At Importaco, we promote a balanced and healthy diet as a foundation for people’s wellbeing. Nuts, known for being rich in essential nutrients, play a crucial role in cardiovascular health. A lot of research has shown that nuts can significantly reduce the risk of heart disease, making them a key ingredient in a healthy diet.

Cardiovascular disease prevention

A healthy heart is essential for a full and active life. According to data from the Spanish National Institute of Statistics (INE) in 2023, cardiovascular diseases continue to be one of the main public health concerns. Fortunately, there are effective ways to take care of our heart.

Regular consumption of nuts is an effective strategy for cardiovascular protection. A study published in  The New England Journal of Medicine reveals that regular nut consumption can reduce the risk of heart disease by 20%. This is due to the benefits associated with improving lipid profiles, reducing inflammation and maintaining healthy arteries. Adopting this simple habit in your daily diet can make a big difference for the well-being of your heart.

Benefits of Nuts for the Heart

Consuming nuts on a regular basis is associated with a decreased risk of cardiovascular disease. According to the article ‘Nuts and the heart: eating nuts for heart health’ by Mayo Clinic, nuts are a rich source of unsaturated fatty acids, especially Omega-3 and Omega-6, which have anti-inflammatory and anti-thrombotic properties. These fatty acids help lower LDL cholesterol levels (known as the “bad” cholesterol) and increase HDL cholesterol (the “good” cholesterol), contributing to the protection of arteries and the prevention of heart disease.

In addition, the PREDIMED (Prevention with Mediterranean Diet) study, one of the most relevant clinical trials on diet and cardiovascular health conducted in Spain, demonstrated that a diet rich in nuts and dried fruits can reduce the risk of major cardiovascular complications, such as heart attacks and strokes, by up to 30% in people at high risk. This study highlights how effective the Mediterranean diet, supplemented with nuts, is as a key strategy in the prevention of heart disease.

Recommended amount

In order to obtain the maximum cardiovascular benefits from nuts, it is advisable to consume a handful per day, approximately 30 grams. This amount is ideal for providing unsaturated fatty acids, fiber and antioxidants essential for heart health, without adding excess calories to the diet. In addition, depending on the type of nut, such as almonds, hazelnuts and pistachio nuts, the nutritional benefits can be optimized, according to the recommendations of the Spanish  Fundación Española del Corazón.

Incorporating nuts into the daily diet is a simple and effective measure to improve cardiovascular health and promote overall wellness. These foods, rich in essential nutrients, are an excellent option for those seeking to take care of their heart through a balanced and healthy diet.

References

1. Mayo Clinic. (2023). Nuts and your heart: Eating nuts for heart health.
2. Bao, Y., et al. (2013). Association of Nut Consumption with Total and Cause-Specific Mortality. New England Journal of Medicine.
3. Estruch, R., et al. (2013). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. New England Journal of Medicine.
4. Ros, E. (2010). Health benefits of nut consumption. Nature Reviews Cardiology.
5. American Heart Association (2023). Dietary Recommendations for Healthy Children.