9 NUTS AND SEEDS TO HELP SUPPORT YOUR HEART HEALTH

Medically reviewed by Elizabeth Barnes, RDN

Nuts and seeds are small but nutrient-dense foods that support heart health. Common varieties like almonds, walnuts, and pumpkin seeds are easy ways to boost heart-protective nutrients in your diet.

1. Walnuts

Walnuts are often touted as a brain health superfood, but they may also promote heart health.

They're a good source of blood vessel-supporting copper and omega-3 fatty acids, which can help manage blood pressure, cholesterol, and triglyceride levels. Walnuts are also the only plant-based sources of omega-3s.

Whole or halved walnuts are easy to sprinkle on top of oats and salads, or as a nutritious boost for baked treats like brownies. One ounce of walnuts has 185 calories, 4.3 grams of protein, and 18.5 grams of fat, with 2 grams of polyunsaturated fat.

2. Almonds

Almonds support heart health by delivering nutrients that help manage blood pressure and cholesterol. They’re rich in monounsaturated fats, fiber, and magnesium—key components of a heart-healthy diet. Just one ounce provides 45% of your daily vitamin E, an antioxidant that may reduce inflammation. Almonds also contain manganese, which could offer similar benefits.

If you like the flavor, almonds can be a great snack on their own. But they’re also easy to add to a variety of savory and sweet meals, whether you top yogurt with slivers or add them to a veggie side dish like green beans. 

3. Pistachios

Pistachios are a nutrient-dense snack, offering healthy fats, protein, fiber, and B vitamins in just 159 calories per ounce. They're also rich in antioxidants and potassium, which may help support heart health by managing blood pressure and cholesterol levels.

Like other nuts, pistachios are a rich source of antioxidant compounds that may support heart health. Since they also have potassium, studies suggest pistachios might be beneficial for blood pressure management. Other studies suggest that a diet that includes pistachios could help lower cholesterol levels, too.

And if you’re managing your weight, pistachios can be a slightly lower-calorie option. They’re a versatile nut that can be eaten on their own as a snack (and may be a good choice for mindful eaters, since you can take your time unshelling them) or added to your favorite dishes.  

4. Brazil Nuts

Brazil nuts are best known for their high selenium content. Just one ounce of Brazil nuts provides more than a day’s worth of the mineral, which supports heart health and antioxidant function. They also contain protein, healthy fats, and other nutrients that benefit the cardiovascular system.

Because selenium levels in Brazil nuts are so high, portion control is key. A one-ounce serving has about 185 calories and 543 micrograms of selenium—above the recommended daily upper limit of 400.

Used sparingly, Brazil nuts can add flavor and nutrients to meals like burritos, pancakes, or banana bread.

5. Pecans

Pecans are a heart-healthy choice, with research suggesting they may help lower cholesterol when used in place of saturated fats. Studies also indicate that pecans may reduce the risk of conditions like diabetes, which can impact cardiovascular health. They're also a source of important nutrients like phosphorus and potassium.

Beyond dessert, pecans add rich flavor and texture to salads, sandwiches, soups, and baked goods.

6. Flax Seeds

Flax seeds are a plant-based source of omega-3 fats and lignans, compounds that may help lower blood pressure and cholesterol. While most heart health research focuses on flaxseed oil, the seeds themselves still offer valuable nutrients, including soluble fiber that supports cholesterol management.

Low in carbs and calories, one tablespoon of ground flax has just 37 calories, plus fiber, fat, and a small amount of protein. Flax seeds are easy to add to smoothies, yogurt bowls, or baked goods, making them a versatile option for heart-healthy eating.

7. Chia Seeds

Chia seeds are rich in soluble fiber and quercetin, an antioxidant that may support heart health by reducing inflammation. Their fiber content also helps with cholesterol and blood sugar management.

One of the easiest ways to eat more chia seeds is to soak them and make a pudding, but you can also use them in baked goods, yogurt, or oats.

8. Pumpkin Seeds

Pumpkin seeds support heart health thanks to arginine, an amino acid that helps maintain healthy blood vessels. They also provide essential minerals like magnesium, zinc, and iron.

While lower in fiber than some seeds, pumpkin seeds are versatile and easy to add to meals, whether toasted as a snack, mixed into granola, or paired with lean meats and vegetables.

9. Sunflower Seeds

Sunflower seeds are a heart-healthy snack packed with vitamin E and phytosterols, which may help lower blood pressure and support cardiovascular health. They also contain beneficial fats that can help manage cholesterol levels.

These versatile seeds can be added to baked goods, burgers, sandwiches, or even mixed into egg salad or sushi wraps.

Tips on Choosing the Best Nuts and Seeds for Your Needs

To get the most benefit from incorporating seeds and nuts into your diet, keep a few tips in mind:

• Watch your portions: Nuts and seeds are calorie-dense, so stick to recommended serving sizes, especially if you’re trying to manage your weight.
• Choose unsalted options: Flavored varieties can be high in sodium, which may raise blood pressure. Go for plain, unsalted versions to better support your cardiovascular system.
• Avoid added sugar: Skip sugar-coated or glazed nuts and seeds, particularly if you're managing diabetes or aiming for weight loss.

Before making any big changes to your diet, it's important to check in with your healthcare provider, especially if you're managing a chronic health condition or taking medications. If you're not sure how diet could help you with your health goals, talking to a registered dietitian can also be helpful.

Read the original article on Verywell Health

2025-06-09T13:08:59Z