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Nuts and your heart: Eating nuts for heart health

What amount of nuts is considered healthy?

Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.

Instead of eating unhealthy saturated fats, try substituting a handful of nuts. According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good.

Does it matter what kind of nuts you eat?

Possibly. Most nuts appear to be generally healthy, though some more so than others. Walnuts are one of the best-studied nuts, and it's been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. Even peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Coconut, which is technically a fruit, may be considered by some to be a nut, but it doesn't seem to have heart-healthy benefits. Both coconut meat and oil don't have the benefits of the mono- and polyunsaturated fats.

Keep in mind, you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt.

Here's some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

Type of nut Calories Total fat
(saturated/unsaturated fat)*
Almonds, raw 163 14 g (1.1 g/12.2 g)
Almonds, dry roasted 169 15 g (1.1 g/12.9 g)
Brazil nuts, raw 186 19 g (4.3 g/12.8 g)
Cashews, dry roasted 163 13.1 g (2.6 g/10 g)
Chestnuts, roasted 69 0.6 g (0.1 g/0.5 g)
Hazelnuts (filberts), raw 178 17 g (1.3 g/15.2 g)
Hazelnuts (filberts), dry roasted 183 17.7 g (1.3 g/15.6 g)
Macadamia nuts, raw 204 21.5 g (3.4 g/17.1 g)
Macadamia nuts, dry roasted 204 21.6 g (3.4 g/17.2 g)
Peanuts, dry roasted 166 14 g (2g/11.4 g)
Pecans, dry roasted 201 21 g (1.8 g/18.3 g)
Pistachios, dry roasted 161 12.7 g (1.6 g/10.5 g)
Walnuts, halved 185 18.5 g (1.7 g/15.9 g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some nonfatty acid material, such as sugars or phosphates.

How about nut oils? Are they healthy, too?

Nut oils are a good source of omega-3 fatty acids and vitamin E, but they lack the fiber found in whole nuts. Walnut oil is the highest in omega-3s. Nut oils contain saturated as well as unsaturated fats. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than do vegetable oils. Nut oil, if overheated, can become bitter. Just like with nuts, use nut oil in moderation, as the oils are high in fat and calories.

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References
  1. Kris-Etherton PM, et al. The role of tree nuts and peanuts in the prevention of coronary heart disease: Multiple potential mechanisms. Journal of Nutrition. 2008;138:1746S.
  2. Lopez-Uriarte P, et al. Nuts and oxidation: A systematic review. Nutrition Reviews. 2009;67:497.
  3. Sabate J, et al. Nut consumption and blood lipid levels: A pooled analysis of 25 intervention trials. Annals of Internal Medicine. 2010;170:821.
  4. Djousse L, et al. Nut consumption and risk of hypertension in U.S. male physicians. Clinical Nutrition. 2010;28:10.
  5. Djousse L, et al. Nut consumption and risk of heart failure in the physicians' health study. American Journal of Clinical Nutrition. 2008;88:930.
  6. Djousse L, et al. Nut consumption and risk of stroke in U.S. male physicians. Clinical Nutrition. 2010;29:605.
  7. King JC, et al. Tree nuts and peanuts as components of a healthy diet. Journal of Nutrition. 2008;138:1736S.
  8. Almonds, raw. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  9. Almonds, dry roasted, without salt added. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  10. Brazil nuts, dried, unblanched. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  11. Cashew nuts, dry roasted, without salt added. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  12. Chestnuts, European, roasted, without salt added. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  13. Hazelnuts or filberts, raw. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  14. Hazelnuts or filberts, dry roasted, without salt added. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  15. Macadamia nuts, dry roasted, without salt added. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  16. Macadamia nuts, raw. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  17. Pecans, dry roasted, without salt added. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  18. Pistachio nuts, dry roasted, without salt added. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  19. Walnuts, English. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  20. Vegetable oil, coconut. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  21. Peanuts, all types, dry roasted without salt. USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Nov. 22, 2010.
  22. Frequently asked questions: USDA nutrient database. United States Department of Agriculture. http://www.ars.usda.gov/Main/docs.htm?docid=6233. Accessed Nov. 22, 2010.
  23. A food labeling guide, XII. Appendix D: Qualified health claims. U.S. Food and Drug Administration. http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064923.htm. Accessed Nov. 22, 2010.
HB00085 Feb. 4, 2011

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