Who Can Benefit
- Broad group: Busy adults seeking simple, heart-healthy foods that fit into a quick daily routine.
- Medium group: People dealing with overweight or obesity who are looking for dietary patterns that may support healthier lipids and metabolic health.
- Narrow group: Individuals seeking a tasty snack option that may help with focus and steady energy after meals.
What Research Shows
Regular, mixed-nut consumption may help lower heart-disease risk by improving blood lipids.
In older adults with overweight or obesity, 16 weeks of consuming 60 g per day of mixed nuts (walnuts, pistachios, cashews, and hazelnuts) reduced several risk-related markers compared with no nuts. ApoB decreased by 0.07 g/L, total cholesterol fell by 0.27 mmol/L, non-HDL cholesterol by 0.28 mmol/L, and triglycerides by 0.27 mmol/L. VLDL particle numbers dropped by 24 nmol/L across all VLDL subtypes, and LDL particle numbers also declined, including reductions in IDL and large LDL particles; HDL particles and sizes stayed the same. Overall, these lipoprotein changes point toward a less atherogenic profile, which could translate into lower cardiovascular risk with longer nut intake.
How to Eat It
- Recommended Serving
- Aim for about a daily handful of mixed nuts (roughly 28–60 g). The study used 60 g per day, but a smaller, consistent daily serving works well for many people.
- Easy Ways to Eat
- Snack on a small bowl of mixed nuts.
- Sprinkle chopped nuts on yogurt, oatmeal, salads, or top a smoothie bowl.
- Mix into homemade trail mixes or add to baked goods for a crunchy boost.
- Flavor Pairings
- Pair with citrusy flavors (orange, lemon zest) and a drizzle of olive oil for a simple, bright snack.
- Roasted garlic or smoked paprika can enhance savory nut mixes.
- Add to fruit plates with berries, apples, or pears for a balanced treat.
- Try a pinch of cinnamon with yogurt and sliced fruit for a warm, comforting combo.
Takeaway
Adding a daily handful of mixed nuts is a tasty, practical habit that may support healthier lipids and a lower cardiovascular risk over time. Start small today—choose a convenient 28–60 g serving and explore easy, tasty ways to include mixed nuts in your day.