Instead of bristling at any “nutty” comment directed towards us, we should take it to heart and seriously think about increasing our consumption of nuts. An epidemiological study published in the American Journal of Clinical Nutrition, Vol. 70, No. 3, 504S-511S, September 1999, found that nuts lowered the risk of myocardial infarction and ischemic heart disease (IHD). The researchers also found that “frequency of nut consumption has been found to be inversely related to all-cause mortality in several population groups such as whites, blacks, and the elderly. Thus, nut consumption may not only offer protection against IHD, but also increase longevity.”
It seems the results were also dose-dependent. Those who consumed nuts between 1 to 4 times per week had a 22% reduced risk of heart attack compared to those to ate nuts less than once a week. Those who consumed nuts more than five times per week cut their risk approximately in half. What makes nuts so good?
Nuts are low in saturated fat. That is a good thing. Secondly, they are high in monounsaturated and polyunsaturated fatty acids, and that is a good thing. They also include plant protein, minerals such as copper and magnesium, phytonutrients, fiber, and plant sterols (some may recall one of our past articles on phytosterols and their cholesterol-lowering ability). It seems that when researchers look at all the components of nuts that are known to lower cholesterol, there still seems to be about a 25% greater cholesterol-lowering response than that predicted by the equations. This more than likely means that there are other components in nuts that have not yet been identified as blood lipid modulators. More research is needed, but suffice for us to know that consumption of nuts can reduce serum cholesterol.
In a study called “A Systematic Review of the Effects of Nuts on Blood Lipid Profiles in Humans” published in the Journal of Nutrition (September 2005), Medline and Web of Science databases were searched from the start of the database to August 2004 and supplemented by cross-checking reference lists of relevant publications, to investigate the effects of nuts on the lipid profile. Because of large difference in study designs, no formal statistical analysis was done. However, the results of 3 almond (50–100 g/d), 2 peanut (35–68 g/d), 1 pecan nut (72 g/d), and 4 walnut (40–84 g/d) studies showed decreases in total cholesterol between 2% and 16%, and LDL cholesterol between 2% and 19% compared with subjects consuming control diets.
Besides lowering cholesterol, the beneficial oils in nuts play other roles in the body that lead to enhancing heart and circulatory health. Remember that 30g is approximately an ounce, so adding a couple of ounces of nuts our diets shouldn’t be too difficult.
Be aware that roasting nuts may make them taste better, but may destroy some vitamins and certain live enzymes. When it comes to peanuts, try to find a source where they are fresh and fungi-free, as they are susceptible to certain pathogens called aflatoxins that can damage the liver.
As always, consult your physician or health care practitioner in all these matters that impact your health, seek corroboration of information, and most of all, educate yourself.

Andre Baran IV and his brother Bernard Baran, are co-owners of Brothers Nutrition in Edgewater. They can be reached with questions/comments via e-mail at
This e-mail address is being protected from spambots. You need JavaScript enabled to view it .