Nuts are health powerhouses, offering a variety of micronutrients and bioactive compounds to protect your heart, according to a 2013 review in Current Nutrition Reports. Nuts have a high proportion of monounsaturated and polyunsaturated fatty acids to their saturated fats, and the omega-3 fatty acids found in nuts can reduce inflammation and narrowing of the arteries. You’ll also find antioxidants like tocopherols, phytochemicals, phytoestrogens, and phytosterols in nuts to protect against heart disease. The magnesium, potassium, and copper from nuts can reduce your blood pressure.
Both short- and long-term studies have found evidence suggesting that nuts could improve your heart health by lowering your cholesterol. Many studies have focused on the anti-inflammatory and antioxidant properties of almonds and walnuts. Factoring all the healthy ingredients of nuts, you could see as much as a 30% reduced risk of heart disease if you eat a serving of nuts every day.