Eating This Food Just Once a Week Could Improve Heart Health, Found a 30-Year Study

As ultra-processed foods are increasingly discouraged by scientists and health experts, many Americans are consciously cutting back on industrially altered ingredients. This may mean that some of your favorite go-to snacks no longer make it to your grocery cart.
The good news? One all natural option is winning accolades yet again: Health researchers at Harvard University’s TH Chan School of Public Health have found that if you eat a handful of nuts often enough, it could improve your heart health.
According to a study published in the Journal of the American College of Cardiology, people who ate nuts five times per week saw significant cardiovascular gains.
The study analyzed data that was collected from more than 210,000 Americans—specifically, nurses and other health professionals—to compare the heart health effects of eating nuts at various frequencies. The sample of participants fell within 25 to 55 years of age when their health details were first reported, and were free of heart disease, stroke, and cancer issues.
Over a 32-year study period, the researchers determined that, compared with those who never or almost never ate nuts, individuals who ate nuts five times per week or more experienced an average 14% lower risk of cardiovascular disease (CVD) and a 20% lower risk of coronary heart disease (CHD).
Specifically, these individuals had reported eating one ounce of three particular types of nuts:
- walnuts (which reduced cardiovascular disease incidence up to 19% while consuming at least one serving per week)
- peanuts
- tree nuts
Peanuts and tree nuts showed benefit when they were consumed twice per week, or more often.