Integrating nuts into one’s diet goes beyond a mere snack choice; it’s a flavorful investment in both heart health and achieving a slimmer waistline, especially for those over 40. Nuts, rich in unsaturated fats, fiber, and various essential nutrients, have been recognized for their potential to promote cardiovascular well-being and support weight management. As individuals age, maintaining heart health becomes increasingly crucial, and incorporating specific nuts into their daily nutrition can be a strategic and delicious way to achieve this goal.
We spoke with Blen Tesfu, MD and Medical Content Creator, to learn about the three nuts which can be considered heart-healthy and can contribute to a slimmer waistline through weight management. Tesfu revealed that the three best nuts for a healthier heart and a slim waistline are almonds, walnuts, and pistachios.
Almonds
Almonds emerge as a nutritional powerhouse, particularly beneficial for individuals over 40 aiming to enhance heart health and manage weight effectively. Packed with monounsaturated fats, almonds contribute to healthier cholesterol levels, supporting cardiovascular well-being.
"Almonds are rich in monounsaturated fats, which have been associated with lower levels of LDL (bad) cholesterol and a reduced risk of heart disease. They also contain vitamin E, which acts as an antioxidant and helps protect the heart," Tesfu says.
As for weight management, Tesfu says, "Despite being calorie-dense, almonds can aid in weight management because they are satiating. The fiber, protein, and healthy fats in almonds help keep you feeling full, reducing overall calorie intake."
Walnuts
Walnuts stand out as a great nut for individuals over 40 seeking to prioritize heart health and weight management. Packed with omega-3 fatty acids, walnuts contribute to reducing inflammation and supporting cardiovascular well-being. These heart-healthy fats, combined with the fiber content, provide a dual benefit by promoting satiety and assisting in weight loss efforts.
"Walnuts are a unique source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s are known for their heart-protective properties, including reducing inflammation and improving cholesterol levels. Walnuts may help lower the risk of heart disease," she says.
For a slimmer waistline, "Walnuts' combination of protein, fiber, and healthy fats can promote feelings of fullness, potentially leading to better appetite control and reduced snacking."
Pistachios
Pistachios emerge as a healthful ally for individuals over 40, particularly in fostering heart health and aiding weight loss. These nutrient-packed nuts contain a mix of unsaturated fats, fiber, and plant sterols, which collectively contribute to lowering cholesterol levels and supporting cardiovascular well-being.
"Pistachios are packed with potassium, which can help regulate blood pressure. They also contain unsaturated fats that can improve cholesterol levels and reduce inflammation, benefiting heart health," says Tesfu.
She continues to add that "pistachios are one of the lowest-calorie nuts, and their individual shells can encourage mindful eating. The act of shelling pistachios may slow down consumption, making it easier to control portion sizes."
The Bottom Line
Tesfu further highlights other parts of these healthy nuts which can further improve overall wellbeing. "All three nuts are rich in heart-healthy unsaturated fats, which can help reduce the risk of heart disease by improving cholesterol levels and reducing inflammation. Almonds, walnuts, and pistachios are good sources of dietary fiber. Fiber aids in digestion, promotes feelings of fullness, and can help control appetite, making it easier to manage weight," says Tesfu.
Nuts also provide plant-based protein, promoting a feeling of fullness and supporting muscle maintenance. "These nuts contain various vitamins and minerals, such as vitamin E (an antioxidant), potassium (important for heart health), and magnesium (which supports muscle and nerve function). Nuts make for a satisfying and nutritious snack option, potentially reducing the consumption of less healthy snacks that contribute to weight gain," says Tesfu.
Adding nuts to a well-rounded diet that encompasses a diverse range of fruits, vegetables, lean proteins, and whole grains can play a role in promoting both heart health and effective weight management.
