Who Can Benefit
- Broad group: busy adults and health-minded readers who want a simple, tasty habit for heart health to include in their daily routine.
- Medium group: people dealing with mild inflammation, stress, or borderline lipids who could benefit from a small, consistent dietary change.
- Narrow, symptom-based group: individuals curious about ways to support focus and energy after meals, especially if they’re sensitive to post-meal sluggishness.
What Research Shows
Eating mixed nuts daily may support heart health in older adults who are overweight or obese.
In a 16-week crossover study with 28 participants, daily 60 g of mixed nuts reduced several blood lipids compared with no nuts, including ApoB, total cholesterol, non-HDL cholesterol, and triglycerides. VLDL particle numbers dropped across all VLDL subtypes, and LDL particle numbers declined too (notably IDL and large LDL), while HDL particles and sizes stayed about the same. Across all lipoprotein groups, cholesterol and triglyceride content decreased, suggesting a shift toward a less atherogenic profile. These changes point to a potential reduction in cardiovascular disease risk with longer-term nut consumption in this population.
How to Eat It
- Recommended Serving
- Aim for a daily portion around 30–60 g of mixed nuts (roughly a small handful to a larger handful). If you’re new to nuts, start with ~30 g and adjust as you like.
- Easy Ways to Eat
- Tuck a handful into yogurt or oatmeal for crunch and staying power.
- Sprinkle chopped nuts on salads, soups, or grain bowls.
- Blend into smoothies or mix into your morning peanut-free trail mix.
- Flavor Pairings
- Nuts pair nicely with citrus (orange, lemon), yogurt, and berries.
- Drizzle a little olive oil and a pinch of sea salt, or cinnamon and a touch of honey for a sweet-savory snack.
- They also taste great roasted with garlic or herbs like rosemary for a savory snack.
Takeaway
A daily mix of nuts can be a tasty, practical habit that supports healthier lipoprotein profiles in older adults who are overweight or obese. Try a simple start today: add a small handful of mixed nuts to a morning bowl or snack, and notice how easy it is to keep going with a heart-healthy routine.