Who Can Benefit
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Broad group: Health-minded adults and busy professionals seeking a simple, tasty habit to support heart health as part of a daily routine.
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Medium group: People who are overweight or have obesity and are actively managing cholesterol and triglyceride levels to reduce cardiovascular risk.
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Narrow, symptom-based group: Older adults aiming to improve their lipoprotein profile—specifically reducing atherogenic particles like certain LDL and VLDL subtypes—without major changes to their overall diet.
2. What Research Shows
Eating mixed nuts regularly may support heart health by improving lipoprotein-related risk markers.
In a controlled study, 28 older adults around 65 years old with overweight or obesity completed two 16-week phases: a no-nut control and a 60 g/day mixed-nuts phase (walnuts, pistachios, cashews, and hazelnuts). Compared with the control, the nut phase produced favorable changes in lipid and lipoprotein measures, including:
- ApoB decreased by 0.07 g/L
- Total cholesterol fell by 0.27 mmol/L
- Non-HDL cholesterol and total triglycerides declined by about 0.28 mmol/L and 0.27 mmol/L, respectively
- Total VLDL particle numbers dropped by about 24 nmol/L, with reductions across all VLDL subclasses
- LDL particles decreased, especially IDL and large LDL
- HDL particles and size did not change
- Triglyceride content decreased across lipoprotein classes
Taken together, these shifts point to a less atherogenic lipoprotein profile, which may translate to lower cardiovascular disease risk in the long run.
In short, longer-term mixed-nut intake may modestly improve lipid and lipoprotein patterns in older adults with higher body weight, aligning with lower heart disease risk.
3. How to Eat It
- Recommended Serving
- Aim for about 60 g of mixed nuts per day (roughly a small handful). This mirrors what was used in the study and fits with common daily nut guidelines.
- Easy Ways to Eat
- Add a handful to breakfast oatmeal or yogurt.
- Sprinkle chopped nuts over salads, soups, or roasted vegetables.
- Mix into homemade trail mix or accompany with fruit for a satisfying afternoon snack.
- Flavor Pairings
- Pair with citrus (orange, lemon) and olive oil for a bright, savory-sweet balance.
- Add to yogurt with a touch of cinnamon or honey for a comforting, crunchy treat.
- Roast with a little garlic and herbs for a warm, savory topping on greens or roasted veggies.
4. Takeaway
A simple daily habit of including mixed nuts—about a handful per day—may modestly improve blood lipids and the composition of lipoprotein particles in older adults who are overweight, nudging cardiovascular risk in a favorable direction. If you’re looking for a practical starting point, try adding a small portion of mixed nuts to one meal each day and enjoy the potential heart-friendly benefits as part of a balanced diet.