Researchers performed a systematic review and controlled trials to investigate the effects of tree nuts like almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts on blood lipids, lipoproteins, blood pressure and inflammation in adults 18 years and older without prevalent cardiovascular disease (CVD). Tree nut consumption was shown to lower total cholesterol, triglycerides, LDL cholesterol and its primary apolipoprotein, ApoB.
Accumulating evidence suggests that nut intake lowers the risk of cardiovascular disease. “Our findings, showing that nut intake lowers LDL cholesterol, ApoB and triglycerides in clinical trials, provide mechanistic evidence to support this relationship,” said researcher Liana Del Gobbo. Nuts contain important nutrients such as unsaturated fats, high quality protein, vitamins (i.e., vitamin E, folate and niacin), minerals (i.e., magnesium, calcium and potassium) and phytochemicals — all of which may offer cardioprotective properties.
This new analysis provides further support that nuts can and should be part of a heart-healthy diet and that just 50 grams of nuts per day can provide many of the important vitamins, minerals and energy we need throughout the day.