Who Can Benefit
- Broad group: Busy adults seeking a simple, tasty habit that may support heart health without complicated regimens.
- Medium group: People with overweight or obesity looking for affordable ways to improve cholesterol and triglyceride levels.
- Narrow, symptom-based group: Older adults concerned about heart risk who are open to a daily habit that targets lipoprotein particles linked to atherosclerosis.
What Research Shows
Eating mixed nuts daily can help improve the lipoprotein profile linked to heart disease risk. In the study, older adults with overweight or obesity followed 16 weeks of 60 g/day mixed nuts (walnut, pistachio, cashew, hazelnut) versus a period with no nuts. The nuts lowered several blood lipids: ApoB fell by about 0.07 g/L, total cholesterol by 0.27 mmol/L, non-HDL cholesterol by 0.28 mmol/L, and total triglycerides by 0.27 mmol/L. They also reduced total VLDL particle numbers by 24 nmol/L, with declines across all VLDL subtypes. LDL particle numbers decreased as well, especially IDL and large LDL particles, while HDL particles and sizes stayed the same. Cholesterol across all VLDL subclasses and IDL decreased, and triglycerides fell across all lipoprotein subclasses. These changes point to a shift toward a less atherogenic lipoprotein profile, which could translate into lower cardiovascular risk for older adults.
How to Eat It
- Recommended Serving
- About a small handful daily, roughly 60 grams, as used in the study. If you’re watching calories or have allergies, adjust portions accordingly and choose unsalted, minimally processed options.
- Easy Ways to Eat
- Snack on mixed nuts instead of processed snacks.
- Sprinkle into yogurt, oatmeal, or smoothie bowls.
- Top salads or roasted veggies with a handful before serving.
- Mix into homemade trail mixes with fruit and a pinch of salt.
- Flavor Pairings
- Pair with citrusy foods (orange, lemon zest) and olive oil for a bright flavor.
- Roast with garlic, herbs (rosemary or thyme), and a touch of pepper for a savory crunch.
- Add to yogurt with berries or a fruit compote to balance creaminess and sweetness.
Takeaway
A simple daily habit—enjoying a mix of nuts—may help improve lipoprotein-related heart risk factors in older adults with overweight or obesity. Start today with a small handful as part of a balanced diet, and enjoy the potential heart-health perks alongside other healthy lifestyle choices.