The 7 Healthiest Nuts for You to Include in Your Diet

Nuts are nutritional treasures packaged in the form of nuts. With healthy fats, proteins and a variety of essential nutrients, these little food powerhouses are more than just a tasty snack: they are essential allies for a healthy life .

Discover seven chestnuts that are great choices for promoting health and well-being!

07. Hazelnut

Hazelnuts, full of vitamin E, calcium and magnesium, are vital allies for cardiovascular health. Vitamin E protects heart cells against oxidative damage, while calcium and magnesium play crucial roles in maintaining heart function and regulating blood pressure.

Studies indicate that regular consumption of hazelnuts can actively contribute to reducing total and LDL cholesterol levels, consolidating its role as a strategic nutritional choice to promote cardiovascular health.

06. Brazil Nuts

Brazil nuts, also known as Brazil nuts, stand out as true sources of cardiovascular well-being, thanks to their notable concentration of selenium . This micronutrient plays an essential role as an antioxidant, protecting heart cells against oxidative stress.

By consuming delicious Brazil nuts regularly in your diet, you are proactively investing in promoting a healthy heart!

05. Cashew Nuts

In addition to being a delicious snack, cashew nuts contain phytates with anti-inflammatory properties and essential minerals such as phosphorus, magnesium, copper and manganese. Research reveals that individuals with moderately elevated LDL cholesterol who consume cashews daily experience a reduction in total and LDL cholesterol after one month of regular consumption.

04. Macadamia

Macadamia nuts, known as the “queen of nuts,” are linked to a lower risk of heart disease. Clinical reviews indicate that including macadamia nuts in the diet reduces total and LDL cholesterol. They are also sources of thiamine and manganese, providing cardiovascular benefits.

03. Pistachios

Pistachios show significant improvements in cholesterol and triglycerides in diabetic adults. Resveratrol, found in pistachios, is associated with better glucose levels in people with diabetes, improving insulin resistance.

Additionally, its phytochemicals, such as phenols, proanthocyanidins and flavonoids, offer anti-inflammatory benefits.

02. Almond

Originally from the Middle East and South Asia, almonds are “distant relatives” of peaches and stand out for helping to reduce weight, abdominal fat and blood pressure.

Research shows that almond consumption is associated with better glucose, triglyceride and cholesterol levels, especially in adults with diabetes. This is all because they are rich sources of vitamin E, calcium, magnesium and folic acid.

01. Walnut

Walnuts are a powerful nutritional source, being rich in omega-3 fatty acids, associated with anti-inflammatory benefits.

Studies indicate that the alpha-linoleic acid present in walnuts not only improves bone health but also plays a role in preventing cardiovascular diseases. Furthermore, its antioxidant properties help protect against cancer cells.