Who Can Benefit
- Broad group: Busy adults and health-conscious readers seeking a simple, heart-friendly daily habit.
- Medium group: People dealing with mild inflammation, stress, or fatigue who want easy dietary moves that may support overall wellness.
- Narrow, symptom-based group: Individuals experiencing brain fog or slower thinking after meals who are curious about foods that support healthier lipids and metabolism.
What Research Shows
Eating mixed nuts regularly may support heart health by improving lipoprotein profiles.
In a small crossover study, 28 older adults with overweight or obesity ate 60 g/day of mixed nuts for 16 weeks and were compared to a nut-free period. ApoB fell by 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. VLDL particles decreased by 24 nmol/L, with reductions across all VLDL subclasses. LDL particle numbers also declined, notably in IDL and large LDL, while HDL particles and sizes stayed the same. Overall, the findings suggest nut intake may lower cardiovascular risk by shifting ApoB-containing lipoproteins toward a less atherogenic profile.
How to Eat It
- Recommended Serving
- About 60 g per day (roughly a generous handful). Opt for unsalted, minimally processed nuts.
- Easy Ways to Eat
- Have them as a daily snack between meals.
- Toss into yogurt, oatmeal, or smoothie bowls.
- Sprinkle on salads or roasted vegetables, or mix into yogurt parfaits.
- Flavor Pairings
- Pair with citrusy fruits (orange, mandarin), a drizzle of olive oil, and a pinch of sea salt or cinnamon for warmth.
- Enjoy with a bit of dark chocolate, berries, or yogurt for a satisfying contrast of flavors and textures.
Takeaway
A simple daily habit of mixed nuts can support a healthier lipoprotein profile in older adults and may lower cardiovascular risk. Start with a 60 g/day portion and find easy, tasty ways to include them in your regular meals or snacks.