7 nuts high in omega-3s for better heart health

Medically reviewed by Allison Herries, RDN

Key Takeaways

• Walnuts, pecans, and almonds are among nuts loaded with omega-3 fatty acids.
• Nuts provide healthy unsaturated fats, fiber, and protein to boost heart health.
• Talk with your healthcare provider about whether to add more nuts to your diet.

Nuts that are rich in omega-3 polyunsaturated fatty acids provide an essential fat that is associated with better heart health. Learn how these seven nuts may help you limit the risk of stroke and heart attack while controlling cholesterol and blood pressure.

1. Walnuts

The American Heart Association recognizes walnuts as a heart-healthy food because they are rich in omega-3 fatty acids. This includes an omega-3 polyunsaturated fatty acid called alpha-linolenic acid (ALA). It is the only common nut that provides a substantial amount of omega-3s.

Including walnuts in a balanced diet may help lower blood pressure and reduce total cholesterol levels.

2. Pecans

Pecans have been shown to help lower cholesterol and triglyceride levels, reducing the risk of heart disease. Additionally, they boast powerful antioxidant and anti-inflammatory properties. Pecans contain a small amount of omega-3 fatty acids.

It’s essential to consume pecans (and other nuts) in moderation due to their high-calorie content. A 1-ounce serving (approximately 19 halves) contains about 196 calories.

Antioxidants, Free Radicals and Oxidative Stress

Antioxidants can help protect cells from damage related to free radicals and oxidative stress. Free radicals are highly reactive molecules that damage DNA, cells, and tissues. Oxidative stress occurs when free radicals exceed antioxidants, leading to damage associated with chronic diseases.

3. Almonds 

Almonds are rich in monounsaturated and polyunsaturated fats, both of which are beneficial for heart health. These healthy fats help to decrease low-density lipoprotein (LDL) cholesterol while increasing beneficial high-density lipoprotein (HDL) cholesterol.

Almonds are a great source of antioxidants, including flavonoids and vitamin E. A 2022 meta-analysis found that consuming approximately 60 grams (about 2.25 ounces) of almonds daily may help reduce inflammation.

HDL vs LDL Cholesterol

HDL cholesterol is commonly known as “good cholesterol“ because it helps remove other types of cholesterol from the bloodstream. In contrast, LDL cholesterol is referred to as “bad cholesterol” because it contributes to the accumulation of fats in the arteries.

4. Hazelnuts

Hazelnuts, also called filberts, provide monounsaturated fatty acids that boost HDL (good) cholesterol while reducing triglyceride levels. They also contain polyunsaturated fats, which can decrease LDL (bad) cholesterol.

Additionally, hazelnuts are high in L-arginine, an amino acid that promotes nitric oxide production, aiding blood vessel regulation and helping maintain healthy blood pressure.

5. Macadamia Nuts

In a small study involving 35 individuals with abdominal fat, those who consumed 15% of their daily calories from macadamia nuts experienced reductions in total cholesterol, LDL cholesterol, and apolipoprotein B (apoB). This protein transports fats in the body, and elevated levels of apoB are associated with an increased risk of heart disease, heart attack, and stroke.

6. Peanuts

Research shows that including peanuts in a balanced diet can help lower LDL cholesterol levels and improve heart health. Peanuts are rich in healthy fats, protein, and fiber, which work together to help maintain cholesterol levels and reduce the risk of heart disease.

Moreover, peanuts contain polyphenols, which might help lower blood pressure. They’re also a good source of protein, especially arginine, which helps blood vessels function properly by promoting the release of nitric oxide. 

7. Brazil Nuts 

Brazil nuts are great for your heart because they have healthy fats that can help keep your cholesterol in check. They are also packed with antioxidants, minerals, and fiber, all of which can lower the risk of heart disease.

Research suggests that eating Brazil nuts may help with various health issues, including reducing inflammation in your blood vessels, lowering oxidative stress, improving blood clotting, and managing cholesterol, triglyceride, and blood sugar levels. They can also increase beneficial cholesterol and help reduce arterial stiffness.  

Read the original article on Verywell Health