Who Can Benefit
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Broad group: Busy adults and health-minded readers seeking simple, heart-friendly snack options that fit into daily routines.
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Medium group: People with overweight or obesity who are managing cholesterol or triglyceride levels and want foods that may support a healthier lipid profile.
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Narrow, symptom-based group: Individuals who notice energy dips after meals or want steadier energy and focus, and who are drawn to nutrient-dense foods that also support heart health.
What Research Shows
Eating mixed nuts daily can help support a healthier heart-protective lipoprotein profile.
In a study of older adults with overweight or obesity, researchers compared two 16-week periods: one with no nuts and one with 60 g/day of mixed nuts (about 2 ounces, including walnuts, pistachios, cashews, and hazelnuts). Nut intake lowered several blood lipid markers, including ApoB by about 0.07 g/L, total cholesterol by about 0.27 mmol/L, non-HDL cholesterol by about 0.28 mmol/L, and triglycerides by about 0.27 mmol/L. VLDL particle numbers dropped by roughly 24 nmol/L, with reductions across all VLDL subclasses, and LDL particle numbers decreased (notably IDL and large LDL). HDL particles and sizes did not change. Across all lipoprotein classes, cholesterol and triglyceride levels fell where the nuts had an effect. Overall, the findings suggest longer-term mixed nut intake may shift lipoprotein patterns toward a less atherogenic (heart-friendly) profile, which may translate to lower cardiovascular risk in this group.
How to Eat It
- Recommended Serving
- Aim for about 60 g per day (roughly a generous handful). This is the amount used in the study and fits into many daily snacking patterns or meals.
- Easy Ways to Eat
- Snack on mixed nuts by themselves.
- Sprinkle nuts on yogurt, oats, or salads.
- Toss them into smoothie bowls, warm grain bowls, or homemade trail mixes.
- Flavor Pairings
- Pair with fresh fruit or citrus for brightness.
- Drizzle a little olive oil with a pinch of salt and herbs for a savory twist.
- Add to yogurt, cheese plates, or whole-grain dishes to boost crunch and satisfaction.
Takeaway
Small, consistent daily servings of mixed nuts can be a tasty way to support a healthier lipoprotein profile in older adults who are overweight or living with obesity. If you’re looking for a simple habit to start today, try adding a daily handful of mixed nuts to your snacks or meals.