Nuts for Heart Health: Which Are Best for Seniors to Snack On?

Adding nuts for heart health to your diet may decrease your risk of blood clots and lower your blood pressure. Some of the best nuts for aging well include almonds and walnuts.

Consuming nuts is associated with a reduced risk of cardiovascular diseases (CVDs), including a 19% and 25% lower risk of CVD incidence and mortality. Eating nuts is also associated with an 18% lower risk of stroke mortality, 15% lower risk of atrial fibrillation, and 19% lower risk of total mortality.

Adding nuts to your diet can help you start aging well. They could improve your heart health, protect your arteries, and offer a great source of protein.

Some of the best nuts for heart health include walnuts and pistachios. How can these healthy snacks benefit your senior nutrition during your retirement in Denton, TX? Read on to find out!

What Nuts Clean Arteries?

No food will "clean" your arteries, but nuts that are excellent for artery health include:

• Almonds
• Walnuts
• Pistachios
• Peanuts

These healthy snacks may help reduce inflammation related to heart disease. Other potential health benefits for senior nutrition include:

• Produces omega-3s and arginine, which may help keep arteries flexible
• Lowers bad cholesterol
• Decreases the risk of blood clots (which can lead to strokes and heart attacks)
• Lowers the risk of high blood pressure
• Lowers the risk of early death due to heart disease
• Good sources of protein
• Reduces oxidation
• Good sources of potassium, healthy fats, and antioxidants
• Contains fiber, which may help prevent plaque build-up to support heart function
• Boosts nitric oxide, which keeps arteries elastic
• Protects artery linings from damage and oxidative stress

Nuts for Heart Health

Some nuts have more heart-healthy nutrients than others. These include:

• Almonds
• Macadamia nuts
• Hazelnuts
• Pecans
• Peanuts (which are a legume, not a nut)
• Walnuts
• Pistachios

These nuts are high in:

• Antioxidants
• Minerals
• Vitamins
• Fiber
• Healthy fats
• Antioxidants

The healthy fats in nuts may improve your total cholesterol, LDL cholesterol, and triglycerides. Lowering these cholesterol levels may benefit your heart health.

A 200-calorie serving of nuts may contain as much as 10g of fiber. Soluble fiber may help lower your cholesterol.Adding 10g of fiber to your daily diet may help reduce your risk of heart disease by 17%.

Nuts are a great source of vitamin E, an antioxidant. Antioxidants may help prevent oxidative stress (a contributor to heart disease). They also contain phytochemicals, which may offer antioxidant and anti-inflammatory benefits. 

Some nuts, like walnuts, are high in omega-3 fatty acids. According to the American Heart Association, omega-3 fatty acids are beneficial for cardiovascular health. Taking omega-3 fatty acid supplements may reduce:

• Death, heart attack, and stroke incidence by 15%
• Death from any heart-related cause by 20%
• Sudden death from a heart attack by 45%

Consuming omega-3 fatty acids may help reduce the risk of death from heart disease in both men and women. It could help reduce resting blood pressure, body fat levels, and triglyceride levels.

What Other Foods Are Best for a Strong Heart?

Other heart-healthy foods include:

• Vegetables (collard greens, spinach, kale, cabbage, carrots, and broccoli)
• Whole grains (brown rice, whole-grain bread, and oatmeal)
• Fat-free or low-fat dairy (cheese, milk, or yogurt)
• Fruits (grapes, prunes, pears, oranges, bananas, apples)
• Lean proteins (eggs, legumes, nuts, seeds, and fish)
• Healthy fats (olive oil and avocados)

Consider taking a cooking class through your senior living community. You can find classes on their activities and events calendar.

Senior Diet Tips

According to the National Council on Aging, our metabolisms slow down as we age. We require fewer calories and more of certain nutrients as we get older.

As you make adjustments to your diet with senior nutrition needs in mind, consider:

• Eating a balanced diet
• Eating a variety of foods to ensure you get the nutrients you need (including whole grains, low-fat dairy, fruits, vegetables, and lean protein)
• Reading Nutrition Facts labels (prioritize foods that are lower in added sugars, sodium, and fat)
• Following recommended servings
• Drinking plenty of water
• Avoiding processed foods 

If you're struggling to apply these senior diet tips, consult a doctor or nutritionist. They can help you develop a personalized meal plan.

Otherwise, explore your senior living community's dining program for nutritious, delicious dishes. Consider eating with friends, which may help:

• You make healthier eating decisions
• Reduce the risk of chronic conditions
• Improve mobility
• Increase self-care
• Improve your sense of well-being
• Reduce feelings of anxiety and depression
• Reduce the risk of social isolation and loneliness
• Encourage you to connect with others
• Strengthen relationships

Frequently Asked Questions

What Are the Best Nuts to Avoid?

No nut is inherently bad for your heart. Try to avoid nuts that are:

• Heavily salted
• Sugary
• Oil-roasted

Consider eating Brazil nuts in moderation. They're high in selenium, which can cause toxicity in excess. 

When choosing between nuts, prioritize unsweetened or unsalted options. The salt or sugar may negate the nuts' heart-healthy benefits.

Nuts are high in fat. Though they're heart-healthy, the calories can add up.

Make sure to eat nuts in moderation. It's recommended that adults eat four to six servings of unsalted nuts a week.

What Foods Do Cardiologists Say You Shouldn't Eat?

Cutting out certain foods may help reduce your risk of heart disease. Cardiologists recommend reducing or eliminating your intake of:

• Processed meats, sausage, and bacon
• Potato chips, pretzels, and processed snacks
• Red meat (pork, steak, etc.)
• Fried and fast food
• Sugary beverages and energy drinks
• Movie theater popcorn
• Candy

Consult your doctor to make informed changes to your diet. They can help you develop a personalized, heart-healthy meal plan based on your dietary needs.

Start Aging Well in Denton, TX

Eating nuts for heart health may help reduce your risk of stroke or heart attack. You can find more delicious, heart-healthy foods through your senior living community's dining program. Adding these foods to your diet could improve your senior nutrition, mental wellness, and physical health.

Dogwood Estates Senior Living offers Independent Living with supportive services. Choose how you spend your time with our exclusive senior lifestyle programs, including restaurant-style dining and chef-prepared meals, an exciting calendar of social events like live entertainment, and fun fitness classes like yoga. 

Experience the comfort, connection, and confidence that comes with independent living. Contact us now to schedule your tour.