The Nut a Cardiologist Wants You to Start Eating Once a Day to Lower Risk of Heart Disease
Nuts may have a high calorie content, which could make you think twice if you're trying to stay in a calorie deficit. Nevertheless, they still deserve a spot in a nutritious diet thanks to their healthy fats, antioxidants, and perhaps most importantly, cardiovascular benefits. Eating nuts several times a week has been associated with a consistent 30 percent to 50 percent lower risk of myocardial infarction, sudden cardiac death, and cardiovascular disease.
But with so many available, from cashews and almonds to macadamia nuts and pistachios, which is the best nut for heart health? We tapped a cardiologist to answer that very question.
"Walnuts are an excellent choice," says Nadim Geloo, MD, cardiologist and senior director of medical affairs for Abbott's structural heart division. "Walnuts are a rich source for the omega-3 fatty acids that our bodies cannot produce on their own. These fatty acids are superstars at lowering triglyceride levels, which when high, can worsen the effects of bad cholesterol in the blood."
The buildup of LDL, also known as "bad" cholesterol, can contribute to plaque formation in the arteries, narrowing blood vessels and restricting blood flow. Over time, this can force your heart to work harder to circulate your blood, increasing risk of cardiovascular problems. Omega-3s, as found in walnuts, can help improve HDL, or "good" cholesterol levels, which also reduces the amount of LDL in the bloodstream. Plus, omega-3s can help blood vessels relax, improving circulation and potentially lowering blood pressure.
Walnuts provide additional nutrients, including polyunsaturated fats, phenolic compounds, and vitamin E, which help maintain the structure and function of cell membranes throughout the body. Since healthy membranes are essential for processes like energy production and blood vessel function, research suggests that walnuts could improve heart health by enhancing how these membranes work.
Another study, published in the American Heart Association's journal Circulation, found that healthy older adults who ate a handful of walnuts a day for two years experienced modest reductions in LDL cholesterol levels.
"Consuming five servings of nuts a week can provide heart-healthy benefits," Geloo says. "So for walnuts, it's advised to consume about a quarter cup's worth per day."
Have we convinced you to hop on the walnut bandwagon yet? If you want to start incorporating more walnuts into your diet, the good news is they're easy to add to meals like salads, oatmeal, and yogurt bowls. Or, enjoy them on their own for a savory afternoon snack when you might otherwise be tempted to reach for a bag of chips.
This story was originally published by Men's Journal on Jun 10, 2026, where it first appeared in the Nutrition section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published June 10, 2026 at 1:22 PM.