Study Finds Snack That Could Prevent Premature Death from Heart Disease
Jakarta — CNBC Indonesia
A recent study has found that regular consumption of nuts may reduce the risk of death from heart disease. The findings reinforce previous research suggesting that nuts confer important benefits for heart health.
According to Eating Well, the researchers did not group all types of nuts into a single category. They analysed total nut consumption, including peanuts and peanut butter, as well as tree nuts such as almonds, cashews and walnuts separately to determine whether there were differences in their effects.
The study was conducted by a team from the School of Public Health at Loma Linda University using data from the Adventist Health Study-2, a long-term health study run by the university.
The analysis involved more than 80,000 adults from the United States and Canada. Participants completed detailed questionnaires about their eating patterns and were followed for more than a decade to examine the link between diet and risk of heart disease.
The participant group was diverse, including Black and White individuals, and encompassed a range of diets from vegetarian to meat-eaters. This allowed researchers to examine more broadly how nut consumption relates to heart health.
Those who consumed nuts most frequently tended to have healthier lifestyles. They were more physically active, less likely to smoke, consumed less alcohol, and ate more fruits, vegetables and whole grains. The researchers accounted for these lifestyle factors in their analyses.
When researchers compared the group with the highest nut intake to the lowest, higher nut consumption was associated with:
Lower risk of death from cardiovascular disease by 14%
Lower risk of death from ischemic heart disease by 19%
Certain types of tree nuts also showed more pronounced benefits. Intake of tree nuts such as almonds, cashews and walnuts was associated with:
Lower risk of death from cardiovascular disease by 17%
Lower risk of death from ischemic heart disease by 27%
Nevertheless, the researchers emphasised that both peanuts and tree nuts still provide heart health benefits.
Implications for Everyday Life
The researchers say that one does not need to radically change one’s diet to obtain these benefits. Even small amounts of nuts have been linked with reduced heart disease risk.
Greater benefits appear when nuts are used to replace heart-unhealthy foods, such as red or processed meats.
Although the risk reductions observed are modest in percentage terms, their impact can be meaningful given how common heart disease is. In large populations, a 14% reduction in risk could translate into fewer deaths from heart disease.
As a guide, a small handful of nuts, around 28 grams, eaten several times a week, can be part of a healthy eating pattern. It is advised to choose unsalted nuts or those with only a light salt, and to eat a variety of nuts to gain a broader range of nutrients.
Experts emphasise that nuts are not a sole solution for preventing heart disease. However, as part of a balanced diet, replacing some red or processed meat with nuts can help improve intake of healthy fats and dietary fibre, contributing to heart health.