Nuts Can Reduce Risk Of Cardiovascular Mortality, Says Research

A JAMA report published earlier this year said that eating walnuts reduces the risk of cardiovascular disease. This is because walnuts lower blood pressure. Nuts on the whole lower the markers of LDL cholesterol. By doing so they prevent the buildup of plaque in the blood vessels. They strengthen the lining of the arteries and lower inflammation as well. Moreover, nuts can decrease the risk of developing blood clots.

Now a new study by the European Society of Cardiology adds further to the heart-healthy profile of nuts. It says that nuts can reduce risk of death by cardiovascular disease. Accordingly, eating nuts two times in a week can lower death risk through cardiovascular disease by 17%. Researchers presented this report at the ESC Congress 2019 in collaboration with the World Congress of Cardiology.

The Association Between Nuts And Cardiovascular Disease

Scientists examined the risk between nuts and death by cardiovascular disease in the Iranian population. The study had a total of 5,432 adults who were 35 years of age or older. These participants didn’t have any history of cardiovascular disease. Researchers picked them at random from three counties – Arak, Isfahan, and Najafabad. Researchers assessed the consumption of nuts such as pistachios, almonds, walnuts, hazelnuts, and seeds in 2001.

They also gave participants a validated food frequency questionnaire. Participants or their family members gave interviews every two years until the year 2013. This was done to investigate the occurrence of coronary artery disease, stroke, total cardiovascular disease, stroke, and death by any cause. Results showed that during the 12-year follow-up, 751 participants had experienced cardiovascular events. Of these, 157 had had stroke and 594 had suffered through coronary heart disease.

It was found that 179 cardiovascular deaths had occurred and 488 deaths due to other causes had happened. Researchers noted that consuming nuts twice a week was related to 17% decreased risk of death by cardiovascular disease. This was in comparison to eating nuts once every two weeks. The research showed that nuts and cardiovascular mortality had a concrete connection even when scientists adjusted influential factors such as age and gender.

How Are Nuts Good For Heart Health?

Your goal should be to consume unsalted nuts that are fresh. Make sure you don’t consume stale or salted nuts. This is because salt is a risk factor for heart-related problems. Dr. Noushin Mohammadifard who was an author of this study said, “Nuts are a good source of unsaturated fat and contain little saturated fat. They also have protein, minerals, vitamins, fiber, phytosterols, and polyphenols which benefit heart health.” While many nuts are heart-healthy keep in mind that they also are packed with calories. This means they can cause weight gain.


When it comes to your heart’s health, adding nuts to your diet may prove to be healthy. A new study says that eating nuts twice a week can lower the risk of cardiovascular mortality by 17%. Nuts benefit your cardiovascular health by reducing bad cholesterol levels, lowering blood pressure, preventing plaque and clotting as well as strengthening the arterial lining.