4 Healthy Nuts to Reduce Your Risk of Heart Disease

Heart disease is often caused by fatty deposits that build up in your arteries, which make it harder for blood to travel through them. Studies have shown that dry fruits are good for heart health because they are high in antioxidants, protein, fiber, and mono- & polyunsaturated fats—all important components in reducing your risk of heart disease. Specifically, almonds, pistachios, peanuts, and walnuts can do wonders to reduce this risk.

How do nuts help your heart?

If you suffer from high cholesterol the chances are something has been said to you about your diet and the need to reduce saturated fat. This is generally where nuts, and other foods containing unsaturated fats, get a bad reputation.

While nuts are rich in heart-healthy fats, potassium, and vitamin E, research suggests that it’s the polyphenols (natural plant compounds) in nuts that appear to offer the greatest preventive health benefit for your heart. Nuts can help reduce your risk of heart disease because they’re high in unsaturated fat and pack a punch of healthy nutrients. They’re also rich in fiber, protein, and antioxidants such as vitamin E, which may help improve blood sugar levels and cholesterol levels. You can get dry fruits online from different portals.


Almonds are among folk’s favorite nuts to eat. Their flavor is mild enough to allow them to blend in with almost any dish they are paired with but strong enough they won’t be discounted as an afterthought. Almonds are also considered a superfood, one of the few plant sources of vitamin E, an essential vitamin for the proper functioning of the body’s cells, tissues, and organs.

They’re packed with nutrients and are incredibly filling, making them the perfect snack to keep you satisfied between meals or to keep you from snacking on unhealthier foods. The main nutrients almonds contain are protein, fiber, vitamins, and minerals.

Brazil nuts

Brazil nuts are for the win! These tree nuts are some of the healthiest nuts you can add to your diet and contain a multitude of nutrients and vitamins. But, in addition to providing overall health benefits, lower cholesterol and blood pressure when consumed regularly, the main benefit of consuming these nuts is that they can reduce your risk of cardiovascular disease.

Brazil nuts are chock-full of Vitamin E, which helps protect our arteries from harmful free radicals that damage the cells that line the blood vessels. One study found that by eating two Brazil nuts a day for six months, people with heart disease saw their levels of high-density lipoprotein (or HDL, known as “good” cholesterol) rise by 20 percent. HDL helps remove artery-clogging cholesterol.


Nuts are an inexpensive way to get vital nutrients, fiber, and unsaturated fats into your diet. Nuts also contain phytosterols that help reduce LDL cholesterol levels. Hazelnuts can be eaten raw, soaked in milk overnight, and then eaten cold the following day with sugar for added flavor.

Heart disease is a malady caused by the hardening of the arteries. Lifestyle habits play an important role in its development. Therefore, prevention requires preserving healthy lifestyles and including nuts in your diet. Hazelnuts appear on the list of healthiest foods because they contain a healthy dose of vitamin E and fiber along with healthy fats and antioxidants.

Macadamia nuts

Macadamia nuts are wonderful little nuts, rich with antioxidants that you can find directly in the macadamia flesh. They can be used as a snack right from the shell, plain, or with a dash of cinnamon on top. They also contain magnesium, which helps with preventing macular degeneration, and antioxidants called phytochemicals, which help prevent cardiovascular disease. Despite being high in fat, it contains key compounds that have beneficial effects on heart health. They are indeed very tasty, but more than that they contain numerous health benefits.

Macadamia nuts are high in fat (approximately 73%), but all those fats come as beneficial fats, as opposed to the bad (and oftentimes rancid) fats found in other foods. Macadamia nuts contain monounsaturated fatty acids (MUFAs), which are types of fat that help, reduce LDL blood cholesterol levels and increase HDL levels.


Heart disease can lead to death and is serious enough that we should put some effort into the foods we eat and the lifestyles we lead. Fortunately, there are ways to improve our situation at hand and change our behaviors so we can live longer and live better lives. You can Buy Dry Fruits Online and get maximum benefits.

We have also looked at a lot of scientific research that has been carried out over the last few years to help us conclude that by including these nuts into your diet on a daily basis, you will be able to reduce your risk of heart disease.

Author Bio:

An amazing owner of Healthy Master, India, Shivali Garg with her applauding experiences in health and wellness is an enthusiastic blogger. She is now trading some superb tips and qualitative knowledge regarding nutritional food like dry fruits, nuts, etc. with the help of social media platforms.

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