Nuts (Overview)

An overview page. For specific nuts, see: walnuts, almonds, brazil nuts.

Five servings per week cuts heart attack risk by 40-60% -- and the PREDIMED trial confirmed that 30g mixed nuts daily reduced cardiovascular events by 28%.

Why It Matters for Longevity

The epidemiological evidence for nuts is among the strongest in nutrition. A meta-analysis of 20 prospective studies (Aune et al., 2016) found 28g/day associated with 22% lower all-cause mortality, 21% lower CVD, and 15% lower cancer risk. The Nurses' Health Study and Health Professionals Follow-Up Study (Bao et al., NEJM 2013) confirmed this across 5+ servings/week. The Indo-Mediterranean diet trial showed walnuts and almonds reduced non-fatal MI by 50% and sudden cardiac death by 60%.

Each nut type contributes differently: walnuts provide ALA omega-3, almonds deliver vitamin E and oleic acid, hazelnuts and pine nuts contribute plant sterols that block cholesterol absorption. Together with soy, oats, and psyllium, nuts were part of a Canadian cholesterol-lowering portfolio achieving 13% LDL reduction.

How to Use It

5 servings per week (~30g per serving). Raw or lightly toasted. Mix varieties for diverse nutrient profiles. Store in fridge or freezer to prevent rancidity.

What to Pair It With

The Science

• 28g/day = 22% lower all-cause mortality (Aune et al., 2016; 20 studies)
• PREDIMED: 30g nuts/day = 28% lower CVD events (Estruch et al., 2018)
• 5+ servings/week = significant mortality reduction (Bao et al., NEJM 2013)
• Indo-Mediterranean trial: 50% lower MI, 60% lower sudden cardiac death
• Cholesterol-lowering portfolio with nuts achieved 13% LDL reduction

Key Nutrients