Best Nuts for Heart Health

The research on nuts and cardiovascular health is some of the most consistent in nutrition science. What’s less understood is which nuts do the most work — and why the form they come in matters.

Walnuts are the standout. A 2018 study of more than 34,000 people found that those who ate walnuts in the past 24 hours were half as likely to have diabetes, which is a major cardiovascular risk factor. The WAHA trial, the longest walnut study ever conducted, found that eating about half a cup daily for two years reduced total LDL particles by 4.3% and small dense LDL particles by 6.1%, as these particles are most strongly linked to arterial plaque. Walnuts are also the only tree nut with signficant ALA omega-3 content, which reduces inflammation and supports arterial flexibility.

Almonds lower LDL and raise HDL cholesterol. Cashews improve cholesterol ratios and blood pressure without raising blood sugar. Pistachios are consistently linked to reductions in total and LDL cholesterol in clinical trials. Brazil nuts provide selenium, which supports thyroid function, which is an underappreciated piece of cardiovascular health.

Sprouting reduces phytic acid, which means your body absorbs more of the magnesium and potassium in each serving, with two minerals that play a direct role in blood pressure regulation. More bioavailable nutrients from the same handful.

All nuts in this collection are sprouted, unsalted, and free of added oils… exactly how cardiovascular research uses them.

→ Read the full guide to walnuts and heart health