Walnuts or almonds...which is better for heart health and lowering cholesterol?

Listen to the article. The audio text is automated, generated by an automated system

Walnuts and almonds are heart-healthy food choices, as they contain healthy fats, fiber, and plant compounds that may help improve cholesterol levels and control blood pressure. But which is better?

The answer depends on the health goal; Walnuts are distinguished by their content of omega-3 plant acids, which help reduce inflammation, while almonds provide monounsaturated fats and important minerals, such as magnesium and potassium, that support the health of blood vessels, according to a report published by the “verywell health” website.

Walnuts contain alpha-linolenic acid, which is a plant-based omega-3 fatty acid that plays an important role in supporting heart health. One serving weighing about 28 grams provides about 2.5 grams of this acid.

Walnuts also contain polyphenols, which are plant compounds with antioxidant properties that may help reduce oxidative stress, which occurs when the balance between free radicals and antioxidants in the body is imbalanced.

Research indicates that eating walnuts within a balanced diet may help improve cholesterol levels and support blood vessel function, which enhances heart health in the long term.

In contrast, almonds are rich in monounsaturated fats, which can help improve cholesterol levels when used instead of saturated fats in the diet.

It also provides vitamin E, fiber, and a group of minerals, most notably magnesium and potassium, in addition to plant compounds such as flavonoids and plant sterols.

Magnesium plays a role in regulating blood pressure and supporting muscle and blood vessel functions, while potassium helps regulate fluid balance and blood pressure. Therefore, almonds may be a good choice for those seeking to improve heart health through nutrition.

Studies indicate that eating walnuts may help lower central blood pressure, which is the pressure measured in the arteries near the heart, which may reflect an improvement in some indicators of blood vessel health.

Also, eating almonds has been linked to an improvement in some indicators of blood pressure in nutritional research, and healthy fats, magnesium and potassium may contribute to explaining these benefits. However, results vary depending on the general diet, quantity consumed, and health condition of each person.

A two-year study of older adults showed that eating walnuts daily helped lower bad cholesterol (LDL), including some particles linked to increased heart disease risk.

As for almonds, studies indicate that eating them may help reduce total and harmful cholesterol, especially when included in a healthy diet. It may also contribute to maintaining levels of good cholesterol (HDL), which helps transport cholesterol away from tissues and arteries.

But the amount of improvement varies from one study to another, and specific rates of cholesterol reduction cannot be generalized to all people.

If your goal is to increase your consumption of plant-based omega-3s, walnuts may be a better choice. If you are looking for a source of monounsaturated fats, magnesium and potassium, almonds provide a beneficial nutritional combination.

In the end, there is no need to choose between them, as the two types can be included alternately within a balanced diet that supports heart health. It is preferable to eat them unsalted, paying attention to the serving size, because they are rich in calories, and remember that nuts are part of an integrated strategy for heart health and are not a substitute for treatment when needed.