Why You Should Eat Nuts – At Least Twice a Week

nutsEating nuts at least twice a week is associated with a 17% lower risk of death from cardiovascular disease – ESC Congress 2019

Nuts are a good source of unsaturated fat and contain little saturated fat. They also have protein, minerals, vitamins, fibre, phytosterols, and polyphenols which benefit heart health. Dr Noushin Mohammadifard

A total of 5,432 adults aged 35 and older with no history of cardiovascular disease were randomly selected. Intake of nuts including walnuts, almonds, pistachios, hazelnuts, and seeds was assessed in 2001 with a validated food frequency questionnaire. Participants or family members were interviewed every two years until 2013 for the occurrence of cardiovascular events and death. The specific outcomes investigated were coronary heart disease, stroke, total cardiovascular disease, death from any cause, and death from cardiovascular disease.

During a median 12-year follow-up, there were 751 cardiovascular events (594 coronary heart disease and 157 stroke), 179 cardiovascular deaths, and 458 all-cause deaths.

Eating nuts two or more times per week was associated with a 17% lower risk of cardiovascular mortality compared to consuming nuts once every two weeks. The connection was robust even after adjusting for factors that could influence the relationship such as age, sex, education, smoking, and physical activity.

ESC guidelines list 30 grams of unsalted nuts per day as one of the characteristics of a healthy diet, while noting that the energy density of nuts is high. Raw fresh nuts are the healthiest. Nuts should be fresh because unsaturated fats can become oxidised in stale nuts, making them harmful. Note you can tell if nuts are rancid by their paint-like smell and bitter or sour taste.

Source
Piepoli MF, Hoes AW, Agewall S, et al. 2016 European Guidelines on cardiovascular disease prevention in clinical practice. Eur Heart J. 2016;37:2315-2381.

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