As we age and our risk of certain diseases increases, it becomes especially important to make the health of our hearts and brains a priority. Luckily, there are plenty of simple things you can do in order to improve and maintain your overall wellbeing—and that includes making some small changes to your diet. One of the best things you can do for your cardiovascular health, as well as for your mood, is to add some healthy nuts to the mix.
To discover some of the best nuts out there to improve your mood and boost your heart health, we spoke to health experts Lisa Richards, nutritionist and creator of the Candida Diet, Mary Sabat, personal trainer and dietitian, and Robert Iafelice, dietitian at Set For Set. They told us that almonds, walnuts, and pistachios are all fantastic choices. Learn more about the benefits of these tasty, healthy snacks below!
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1. Almonds
When it comes to healthy nuts, it doesn't get much better than almonds. As Richards notes, this tasty snack offers "numerous health benefits, particularly for the heart and mood."
For starters, she notes that almonds are "packed with heart-healthy monounsaturated fats, which have been shown to help reduce bad cholesterol levels, lower the risk of heart disease, and improve overall heart health." Incredible!
Additionally, these healthy fats "aid in maintaining proper blood pressure, reducing inflammation, and promoting a healthy blood lipid profile." And to top it all off, almonds are packed with other nutrients like magnesium, vitamin E, and omega-3 fatty acids, "all of which contribute to better heart function and cardiovascular health."
As far as their ability to boost mood, Richards tells us that the amino acids and essential nutrients in almonds are great at supporting brain health. "Consuming almonds can contribute to the production of serotonin, helping improve mood, reduce anxiety, and promote a sense of well-being," she says. Who knew a tasty snack could be so great for your mood?!
2. Walnuts
Next up, Iafelice says that "walnuts have the highest amount of omega-3 fatty acids," which means they can do wonders for both your heart and mood thanks to their anti-inflammatory properties.
Healthy fats like these can play a major role in your overall health, especially when it comes to your heart. "Chronic inflammation is a major contributor to heart disease," he explains. "Accordingly, foods high in omega-3s such as walnuts are great for heart health."
Iafelice points out that omega-3 acids are crucial for your brain health, as well: "The brain also has a high amount of omega-3 fats, which have structural and functional benefits for brain health," he says. "These include benefits for mood disorders such as depression." Perfect! Why not add them to a healthy bowl of oatmeal?
3. Pistachios
Pistachios are one of the tastiest nuts around—and luckily, they're also one of the healthiest. "Pistachios are not only delicious but also offer several health benefits," Sabat tells us. "They contain fiber, healthy fats, protein, and a variety of vitamins and minerals."
These nutrients are valuable for so many reasons, but as far as brain and heart health goes, one of the best things about pistachios is their high antioxidant content. "Pistachios are particularly rich in antioxidants, including lutein and zeaxanthin," Sabat explains. She notes that these nuts "are known for their potential to promote heart health by reducing cholesterol levels and supporting healthy blood pressure."
Pass the pistachios, please!
The bottom line
Of course, maintaining a healthy heart and brain as you age will require you to make a variety of healthy choices every day, from exercising regularly to getting enough sleep. But your diet plays a major role in your overall health, especially when it comes to your heart and mood. By adding healthy fat-rich nuts like these to your meals every day, you'll be one step closer to your health goals.
