What Are the Healthiest Nuts for Your Heart?

Not all nuts are created equal. In fact, some nuts are better than others when it comes to preventing health problems with your heart. If you are concerned about your heart health, here are the three healthiest nuts you can and should add to your diet.

Almonds- The gold standard nut for your heart

The clear winner for the healthiest nut for your heart is the almond. According to the Mayo Clinic website, one ounce of almonds contains 163 calories and 14g of fat, with over 12g being unsaturated fat. And it's the unsaturated fat that helps lower your bad cholesterol or LDL (low density lipo-protein.) Lowering your LDL helps prevent atherosclerosis, the development of fatty deposits in your arteries. In addition, almonds contain high amounts of Omega 3-fatty acids which can help prevent blood clots and heart attacks. And only almonds made Medicine.net's list of the healthiest foods for you heart.

Walnuts-Keeping the (heart) beat

In 2004, the Food and Drug Administration declared research supports the theory that "eating 1.5 ounces per day of walnuts, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease." And with that statement, walnuts make the list of healthiest nuts for your heart. In addition to their cholesterol fighting power, walnuts are also high in Omega-3 fatty acids. One ounce of walnuts contains 185 calories and 18.5g of fat (15.9g unsaturated fat).

Peanuts-An enemy of heart disease

George Washington Carver would be pleased to know that the American Heart Association's list of food recommendations for people with heart disease includes peanuts, peanut oil, and unsalted peanut butter. Dry roasted peanuts contain 166 calories and 14 g of fat (11.4 g unsaturated fat) and are an excellent source of Omega-3 fatty acids. Peanuts also contain a decent amount of antioxidants, which have shown to help ward off heart disease. In fact, according to World's Healthiest Foods website, peanuts have more antioxidants than some fruits and vegetables like apples and carrots. Just make sure you stick to unsalted peanuts and natural peanut butter to avoid excess sodium and sugar.

Sources:

Nuts for nuts, John Hopkins Health Alerts (Nutrition and weight control) July 18, 2007 (revised 2009)

Nuts and Your heart: Eating nuts for heart health, Mayo Clinic website, June 5, 2009Top Heart-Healthy Foods: Best Foods for Cardiovascular Health, Medicine.net (WebMD), 2007

Tarantino, Laura M. PhD,Qualified Health Claims: Letter of Enforcement Discretion - Walnuts and Coronary Heart Disease (Docket No 02P-0292), FDA.gov, March 9, 2004

Healthy Food Choices for People with Heart Failure , American Heart Association website, March 12, 2009

Peanuts, World's Healthiest Foods-WHFoods.com

Penn, Mark MD, PhD, Fighting heart disease: Should you be "pro" or "anti" antioxidants?, Cleveland Clinic website,