Let’s talk nuts—no, not the ones causing drama online, but the kind that can seriously boost your health! A landmark study in the Journal of the American College of Cardiology found that munching on nuts five times a week could lower your risk of heart disease by 14%.
Peanuts and walnuts, in particular, were linked to a 13-19% reduction in cardiovascular issues over 32 years. Pretty impressive, right?
If you’re looking to keep your heart strong, your brain sharp, and your snack game on point, it’s time to make room for these nutritional powerhouses in your diet. Here’s the lowdown on the 8 healthiest nuts you need to add to your grocery list!
Almonds
Almonds are basically the all-stars of the nut world. These crunchy guys are packed with vitamin E, fiber, and healthy fats, making them a perfect snack for pretty much anyone.
Personally, I love tossing a handful of almonds in my smoothie for an extra protein boost or just munching on them when I’m feeling snacky (hey, we all need some comfort food, right?).
Plus, studies have shown that almonds can help lower bad cholesterol levels—so, they’re like your tiny, delicious heart helpers. FYI, eating almonds regularly could also keep your blood sugar levels stable, which is a pretty sweet deal.
Cashews
Cashews have a lovely creamy texture that makes them perfect for everything from snacking to making creamy sauces (I see you, cashew butter). They’re rich in magnesium, which helps maintain healthy muscle and nerve function, and they’re also a great source of zinc, which boosts immunity.
Cashews add a rich, satisfying flavor to stir-fries and make a great standalone snack when craving something indulgent. Plus, they’re lower in fat compared to other nuts, making them a good option if you’re watching your intake. They’re just a solid choice all around.
Walnuts
If you’ve been looking for a snack to give your brain a little love, walnuts are your nut. Seriously, they’re packed with omega-3 fatty acids, which are known to boost brain health and improve memory.
I mean, what’s not to love? Walnuts are a go-to when I need to focus, and they’re super versatile—throw them into salads or oatmeal, or just eat them by the handful (trust me, it works).
Research even suggests that eating walnuts can support cognitive function, making them a must-have for anyone looking to stay sharp. This nut deserves a permanent spot in your pantry, would you agree?
Pistachios
Pistachios are delicious and a great source of protein, making them a perfect on-the-go snack for those busy days. Who hasn’t gone a little overboard with pistachios? But hey, you’re allowed, because these little green guys come with some serious health perks.
They help promote heart health, regulate blood sugar, and are even packed with antioxidants that fight off those pesky free radicals. They’re like your personal wellness warriors hiding in a tiny shell.
Brazil nuts
Brazil nuts might not always get the attention they deserve, but trust me, they pack a punch when it comes to nutrition. These nuts are incredibly rich in selenium, a mineral that helps maintain a healthy thyroid, and can even improve mood.
I can’t get enough of Brazil nuts in my trail mix—they give me that added nutrient boost. Just keep in mind—since they’re so concentrated, you really only need one or two a day (yes, you read that right). You don’t want to go nuts—pun intended—on these.
Hazelnuts
Hazelnuts are often overshadowed by their more popular counterparts, but they should definitely be in the rotation. They’re packed with monounsaturated fats, which are great for your heart, plus they’ve got a good dose of vitamin E.
For me, hazelnuts are the perfect addition to morning smoothies or even just tossed on top of yogurt. They might be small, but they’re mighty when it comes to reducing inflammation and improving heart health. Who knew something so delicious could actually be good for your ticker?
Macadamia nuts
Macadamia nuts might feel a little indulgent with their rich flavor, but they’ve got some profound health benefits hiding in that buttery texture. These nuts are loaded with monounsaturated fats, which are perfect for keeping cholesterol levels in check and maintaining heart health.
Personally, I love adding macadamias to my baked goods for an extra luxurious touch (because why not feel fancy?). They’re a bit higher in calories, but as long as you eat them in moderation, they make a fantastic addition to any diet.
Peanuts
Okay, okay, so technically peanuts are legumes, but they still count in the nut family, and they’re too good to leave off the list. Peanuts are jam-packed with protein and healthy fats, making them perfect for building muscle and keeping you satisfied throughout the day.
Peanut butter on toast or a handful of peanuts in trail mix are both satisfying, protein-rich options that fit easily into a balanced diet. What’s even better? Peanuts are actually linked to weight management because they help keep you fuller longer. Not bad for something that tastes so darn good, right?
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
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