Eating a handful of nuts a day can provide cardio-protection by significantly reducing six risk factors for heart disease, according to a major Australian review.

Researchers from the University of Wollongong (UOW) reviewed randomised clinical trial studies, the highest level of scientific evidence, to look at whether eating nuts can reduce heart disease risk. The findings, published in the scientific journal Advances in Nutrition, showed regularly eating a handful of nuts (30g) a day:

• Significantly reduced ‘bad’ LDL cholesterol,
• Significantly reduced total cholesterol,
• Significantly reduced triglycerides, a fat in the blood that can increase our risk of heart disease, especially in females,
• Significantly reduced apolipoprotein B, a protein ‘building block’ of LDL cholesterol,
• Significantly increased flow mediated dilation, a measure of good blood vessel health, and
• Reduced blood pressure (both systolic and diastolic).

Study author Dr Lauren Houston said nuts don’t simply change one risk factor for cardiovascular disease, but they positively impact six important biomarkers which together create an overall protective benefit for the heart.

“This review identifies a direct causal link between an intake of 30g of nuts a day and a lower cardiovascular disease risk. Put simply, eating a handful of nuts a day will help heart health,” said Dr Houston, previously with UOW and now a Research Fellow at the George Institute for Global Health, Cardiovascular Program.

“We’ve also observed a dose response that suggests eating more nuts (unsalted) results in an even greater reduction in total cholesterol. We found eating 60g a day, or two handfuls, provided the optimal benefit for total cholesterol reduction.”

“We need to champion an increase in nut consumption. Cardiovascular disease is a leading cause of death in Australia and globally. Increasing nut intakes is just one component of managing this complex disease. It is a simple dietary change that most Australians could make.”

The UOW researchers stated the cardio-protective effects of nuts were likely due to the unique combination of nutrients they provided including protein, fibre, healthy fats, vitamins, minerals and powerful plant phytosterols that could reduce cholesterol absorption.

Australia’s leading authority on the nutrition and health benefits of nuts, Nuts for Life, has called for an increase in the prominence of nuts in dietary advice and as part of the current review of the Australian Dietary Guidelines.

Nuts for Life program manager and dietitian Belinda Neville, said Australian nut intakes are chronically low.

“Only two percent of Australians eat the recommended 30g of nuts a day. On average we’re eating just 4.6g of nuts a day – well short of recommended intakes and are missing out on the important cardioprotective benefits nuts provide,” said Ms Neville.

“We need to prioritise plant proteins, such as nuts, in the dietary guidelines and all dietary advice, and elevate nuts to an important food to eat every day. There’s overwhelming evidence that regular nut consumption provides wide-ranging health benefits, without the risk of weight gain – an enduring myth that still needs to be busted.”

The latest UOW review supports 30 years of scientific evidence on the cardiovascular health benefits of nuts.