Protect your heart: eat nuts

Walnuts, hazelnuts and peanuts confirm, in a large analysis involving more than 210,000 people, their interest in cardiovascular health. And that, from one serving of nuts per week.

Nuts are sometimes shunned, because of their richness in fat, therefore in energy, while they also contain interesting nutrients. At a time when snacking is becoming commonplace and often concerns the consumption of sweet, salty foods and/or foods with saturated fats, nuts are an unprocessed food that has something to appeal from a nutritional point of view.

They are certainly rich in fats, but these are essentially of the unsaturated type, and are accompanied by many interesting nutrients and antioxidants. Studies have also shown that nut eaters are not fatter, unlike those who do not eat them.

For 28 grams of nuts per day

This new study is the largest research to date on the relationship between different tree nuts and peanuts and cardiovascular health. Note that peanuts are not in the strict sense of nuts, but a legume. They are however often grouped with them.

The study includes 76,364 women from the Nurses’Health Study from 1980 to 2012, 92,946 women from the Nurses’Health Study II (from 1991 to 2013) and 41,526 men from the Health Professionals Follow-Up Study (from 1986 to 2012). . Nut consumption was assessed at the start of the follow-up, and updated every 4 years.

The results show that consuming one serving, i.e. 28 g, 5 or more times per week, is associated with a reduction in the risk of cardiovascular disease by 14% and the risk of coronary heart disease by 20%, compared to to those who eat none or hardly any.

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Eat nuts, live longer

At a more detailed level, the analysis reveals that the consumption of peanuts and hazelnuts, at a rate of at least 2 times per week, is associated with a cardiovascular risk reduced by 13%, and a coronary risk reduced by 19 %.

The most spectacular effect, however, appears for nuts, for which a consumption of at least one weekly portion is associated with a cardiovascular risk reduced by 15% and a coronary risk reduced by 23%. Note that peanut butter shows no statistically significant effect.

This study published in the Journal of the American College of Cardiolgy is accompanied by an editorial whose title sums up the subject: “Eat Nuts, Live Longer”.


Guasch-Ferré M. et al Nut Consumption and Risk of Cardiovascular Disease Journal of the American College of Cardiology, 70(20): 2519-2532.

* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]

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