According to a study presented at the European Society of Cardiology’s annual conference consuming a portion of nuts at least twice a week is linked to a 17% lower risk of dying from a stroke, heart attack, or other heart disease related condition.
“Nuts are a good source of unsaturated fat and contain little saturated fat,” explains study author Dr Noushin Mohammadifard of Isfahan Cardiovascular Research Institute in Iran in a statement. “They also have protein, minerals, vitamins, fibre, phytosterols, and polyphenols which benefit heart health. European and U.S. studies have related nuts with cardiovascular protection but there is limited evidence from the Eastern Mediterranean Region.”
In this study the frequency of nut consumption was specifically focused on and the subsequent risk of cardiovascular disease or death over the course of 12 years among a population of 5,432 adults aged 35+ with no history of cardiovascular disease.
Average consumption of seeds and nuts including hazelnuts, almonds, walnuts,and pistachios was recorded in 2001 using a questionnaire, subjects were followed up on once every two years until 2013, and were asked about cardiovascular problems. 751 cardiovascular events, 179 cardiovascular related deaths, and 458 all cause deaths occurred over the course of the 12 year follow up period.
Based on their findings consuming nuts at least 2 or more times per week was associated with a 17% lower risk of death from a heart condition even after adjusting for other factors such as age, smoking habits, and physical activity.
“Raw fresh nuts are the healthiest,” Dr Mohammadifard adds. “Nuts should be fresh because unsaturated fats can become oxidised in stale nuts, making them harmful. You can tell if nuts are rancid by their paint-like smell and bitter or sour taste.”
