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Who Can Benefit
- Busy adults and health-conscious readers who want simple, heart-friendly foods to fit into a daily routine.
- People dealing with chronic fatigue, mild inflammation, or stress who may benefit from nutrient-dense, plant-forward foods.
- Individuals experiencing brain fog, poor concentration, or post-meal sluggishness who want a snack that supports overall wellness.
What Research Shows
Regular consumption of mixed nuts may support heart health in older adults. In a study of 28 older adults with overweight or obesity, participants completed two 16‑week phases—one without nuts and one with 60 g/day of mixed nuts (about 15 g each of walnuts, pistachios, cashews, and hazelnuts), separated by an 8-week washout. Compared with the nut-free phase, daily mixed nuts lowered ApoB by about 0.07 g/L, total cholesterol by about 0.27 mmol/L, non-HDL cholesterol by about 0.28 mmol/L, and triglycerides by about 0.27 mmol/L. VLDL particle numbers declined by roughly 24 nmol/L across all VLDL subclasses, and LDL particles also decreased (notably IDL and large LDL), while HDL particles and their size remained the same. Overall, these lipid changes point to a less atherogenic lipoprotein profile, suggesting that longer-term mixed-nuts consumption could reduce cardiovascular risk in older adults.
How to Eat It
- Recommended Serving
- A practical daily target is a handful of mixed nuts (about 28–30 g). In the study, 60 g/day was used, but 30 g daily is a realistic, easy-to-remember amount to aim for.
- Easy Ways to Eat
- Sprinkle a handful over yogurt, oatmeal, or salads.
- Mix into homemade trail mix or roasted veggie bowls.
- Add a small handful to smoothies or use as a topping for cottage cheese or yogurt bowls.
- Flavor Pairings
- Pair with citrus (orange, lemon zest) and a drizzle of olive oil for a bright, savory note.
- Enjoy with fresh greens, berries, or sliced apples for a balanced snack.
- If you roast them, a light touch of garlic, herbs, or a pinch of smoked paprika can bring out their natural flavors.
Takeaway
A daily handful of mixed nuts may support heart health in older adults by nudging lipoprotein profiles toward a less atherogenic pattern. Start today by adding a small portion to breakfast, a snack, or a simple meal—consistency is the key to real-world benefits.