Food

Nuts

Walnuts, almonds, pistachios, and similar: unsaturated fat, fiber, and polyphenols; associated with lower mortality and a better lipid profile.

In practice

≈30 g/day (a handful), preferably unsalted and not fried.

Precautions

Safe unless allergic. Energy-dense: watch the amount if you are controlling calories.

Effect by goal · level of evidence

Longevity

improves High cohort (AA)

In two large cohorts (>118,000 people), frequent nut consumption was associated with lower total and cardiovascular mortality in a dose-dependent manner (New England Journal of Medicine).

View the study (cohort) →

Cholesterol and lipids

reduces High meta-analysis (AAA)

Trials show that nuts reduce total cholesterol, LDL, and triglycerides, thanks to their unsaturated fat, fiber, and phytosterols.

View the study (meta-analysis) →

In depth

⏱ 2 min read

Nuts (walnuts, almonds, pistachios, hazelnuts, cashews) provide mostly unsaturated fat, fiber, plant protein, minerals and polyphenols. Despite their caloric density, regular consumption is robustly associated with better cardiovascular health, a better lipid profile and lower mortality, without causing the weight gain one might fear.

Mortality and heart

Large prospective studies and trials such as PREDIMED place nuts among the foods with the best relationship to cardiovascular health and longevity. The effect is dose-dependent and is seen with a daily handful.

Lipid profile and weight

They lower LDL and triglycerides and increase satiety; despite their energy density, in studies they are not associated with weight gain, probably because of their satiating effect and the incomplete absorption of their fat.

References

Bao, Y. et al. (2013). Association of nut consumption with total and cause-specific mortality. N Engl J Med 369(21), 2001-2011. doi:10.1056/NEJMoa1307352

Information, not medical advice. Scientific evidence reflects the quality of the studies.