Let's talk about nuts and their benefits for heart health

Do you have your recommended daily intake of 30g of nuts? The regular consumption of tree nuts, particularly walnuts and almonds, is beneficial to cardiovascular health.

Prior to a landmark study in 1992 it was thought that nuts, which are high in fat, led to weight gain. Now there is strong evidence to support the benefits of regular consumption of nuts for heart health. The challenge is communicating the benefits to the wider population.

Dr Elizabeth Neale from the School of Medicine at the University of Wollongong was involved with research published in 2022 looking at the perceptions of the nutritional benefits of nuts among health professionals, finding that improvements are needed in education and knowledge in this area.

Dr Neale spoke about the benefits of eating nuts in a podcast on Nuts For Life,  an initiative funded by the Hort Frontiers Health, Nutrition & Food Safety Fund, with co-investment from the nut industry and contributions from the Australian Government.

“Nuts protect the heart, and the more often you eat them, the better,” said Dr Neale.

Dr Neale has reviewed the nut health research, finding that there is evidence that regular consumption of nuts leads to the reduction of cholesterol and reduced risk of cardiovascular disease. Dr Neale also looked at the link between nuts and obesity, finding in the research that there is no discernible link between eating nuts and weight gain. Nuts contain unsaturated fats, are high in fibre and there’s emerging evidence of their benefits to gut health.

Australians eat an average of 5g of nuts per day, rather than the recommended 30g.

Dr Neale said the evidence supports 30g of nuts (a handful) most days as part of a healthy diet. Importantly, the research found nut consumption doesn’t lead to an increase in body weight. So make sure you get your daily dose of heart health.

Read more in 4 Ways to Get Your Daily Nuts