Who Can Benefit
- Broad group: Health-minded adults and busy professionals seeking heart-healthy snack ideas that fit into a daily routine.
- Medium group: Adults with overweight or obesity who want a simple dietary approach to support healthier blood lipids and cardiovascular risk.
- Narrow, symptom-based group: Older adults at higher cardiovascular risk who are open to a practical food change to favorably shift lipoprotein profiles.
2. What Research Shows
This study suggests that mixed nuts can help improve lipoprotein markers linked to heart disease.
In older adults with overweight or obesity, consuming 60 g/day of mixed nuts for 16 weeks (compared with no nuts) altered several heart-related lipids. ApoB fell by about 0.07 g/L, and total cholesterol, non-HDL cholesterol, and triglycerides declined (roughly 0.27–0.28 mmol/L). The number of very large and overall VLDL particles declined by about 24 nmol/L across all VLDL sizes. LDL particles also decreased, especially IDL and large LDL, while HDL particles and sizes stayed the same. Taken together, these shifts point to a less atherogenic lipoprotein profile, which may translate to lower cardiovascular risk with longer-term nut intake.
3. How to Eat It
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Recommended Serving
Aim for about a daily handful of mixed nuts—roughly 1/4 cup to 1/3 cup (about 30–60 g). -
Easy Ways to Eat
- Snack on a small bowl of mixed nuts between meals.
- Sprinkle nuts over salads, oatmeal, or yogurt.
- Stir chopped nuts into smoothies or sprinkle onto roasted vegetables.
- Flavor Pairings
Nuts pair nicely with citrusy flavors (lemon, orange), olive oil, yogurt, or a touch of cinnamon. They also work well roasted with garlic for savory dishes or simply enjoyed plain as a satisfying, crunchy bite.
Note: If you have a nut allergy, or are watching calories closely, adjust portions accordingly and choose alternatives like seeds where appropriate.
4. Takeaway
Adding a daily portion of mixed nuts may help shift lipoprotein particles toward a less heart-damaging profile in older adults with overweight or obesity. Start with a small daily portion, find easy ways to include them in meals or snacks, and keep portion sizes in check. A simple daily habit like this could become a tasty step toward better heart health.