Health Benefits of Eating More Walnuts and Almonds

Improve your heart health, lower your cholesterol, and better the lining of your arteries.

A plate of freshly peeled walnuts and almonds.

Maintaining your health often requires several habits and actions. Staying active, keeping up with regular wellness checkups, and taking care of your mental and physical needs all contribute to a healthy body and mind.

However, your diet is also a significant aspect of how you feel every day. Incorporating certain foods into your diet can contribute to your health, particularly when they’re part of a balanced diet.

Almonds and walnuts are surprisingly beneficial for your health and deserve a spot in your health plan.


Walnuts are incredibly nutritious, as they are packed with minerals, vitamins, and fiber. They’re also a good source of protein and healthy fats, which are linked to keeping you full longer and helping you control your cholesterol levels.

Walnuts have the highest level of antioxidants among all types of nuts. It’s attributed to the melatonin, plant compounds, and vitamin E that are present in the nut and its papery skin. Eating a handful of walnuts every day can lower your bad cholesterol level, known as LDL or low-density lipoprotein.

In addition to providing your body with the nutritional benefits it needs, walnuts are linked to a reduction in inflammation. They contain polyphenols, which are micronutrients that have several health benefits.

The polyphenols in walnuts can be converted to compounds called urolithins within the gut. These compounds have been found to help reduce inflammation in the body.

Since walnuts are rich in omega-3 fatty acids, more so than any other nut, eating them regularly can also help you maintain your heart health and reduce your risk of cardiovascular disease. The omega-3 fat that comes from plants is known as Alpha-Linolenic Acid (ALA), and it’s essential to a healthy heart.


Another nut that deserves a spot in your dietary plan is almonds. Almonds are high in calcium, vitamin E, magnesium, and fiber.

They can lower your cholesterol levels and provide the healthy fats you need in your diet to reduce your risk of heart disease. Eating almonds has also been linked to a lowered risk of contracting diabetes by reducing glucose and insulin levels.

The vitamin E present in almonds helps to strengthen your body’s cell membranes, protecting them from oxidative damage. One ounce of almonds contains six grams of protein, 3.5 grams of fiber, and more than a third of the daily recommended vitamin E dosage.

If you have diabetes, munching on almonds can keep your blood sugar under control. They’re a filling snack and can be incorporated into many dishes and recipes.

Related: Foods That Are Good for Heart Health

Incorporating more nuts into your diet

Both walnuts and almonds are widely available at grocery stores and other specialty food stores, so it’s easy to add them to your diet. You can eat them raw, roasted, or lightly salted as a snack.

They can also be incorporated into your favorite dishes. Sprinkle crushed nuts on top of your fruit or leafy green salads, drop a handful on top of a bowl of oatmeal or yogurt, or roast some nuts and mix them with dried fruit to make your trail mix.

Nuts add some crunch and depth to entrees. You can coat lean poultry or fish pieces in walnuts or almonds, lightly brown the nuts and include them in stir-fry, or even top pasta or vegetables with a sprinkling of chopped nuts.

It’s easy to see why almonds and walnuts are beneficial food items, and both types of nuts taste great. You can easily include them into your diet to take advantage of these health benefits and enjoy a delicious snack or entrée topper.

Related: The Health Benefits of Nuts


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