Nuts, seeds and heart health [re-release] -

25 November 2025

September 2025.

Listen here:

And available everywhere you listen to podcasts: https://pod.link/thehealthyhandful

About this episode

In recognition of World Heart Day (29 September), we’re re-releasing a popular episode on the role of nuts and seeds in cardiovascular health, including the latest recommendations and implications for practice.

At the time of recording in 2022, the New Zealand Heart Foundation had recently updated its position statement on nuts, seeds, and heart health. While now a couple of years old, the evidence underpinning these recommendations remains current and robust.

Our guest, Lily Henderson (then National Nutrition Advisor at the New Zealand Heart Foundation) played a central role in developing the updated statement. She discusses the key findings and shares practical tips on how to include nuts and seeds in daily eating habits to support heart health, and to improve heart health outcomes.

Key take-outs:

Nuts and seeds are an important part of a heart-healthy dietary pattern
Benefits to cholesterol are seen with as little as 15g of nuts a day
Enjoy nuts and seeds in forms as close to their natural form as possible, to provide crunch, texture and a heart health boost.

About today’s guest

Lily Henderson has more than 15 years of experience working in public health as a registered dietitian in New Zealand, the United Kingdom and Australia. Her roles have included policy development, nutrition communications and advisory to a wide range of stakeholders. She is passionate about using the latest evidence to educate kiwis with simple and meaningful lifestyle messages.