It’s nuts how our prehistoric ancestors were right about nuts. Early humans relied heavily on nuts as a dense, portable source of essential calories, fats, and nutrients that could sustain them through harsh winters and long migrations. Archaeologists have found evidence of nut consumption dating back tens of thousands of years!  

In more recent history, particularly during the late 20th century, nuts were viewed more as villains due to their high calorie and fat content. For decades they were avoided by those of us concerned about weight gain and heart health.  

Today, nuts have reclaimed their ancient status—not just as a convenient snack but as a scientifically supported superfood valued worldwide for health and longevity. Once maligned for their fat content, nuts are now celebrated as a functional food—a fancy term meaning they offer health benefits beyond basic nutrition. Nuts are also delicious, even when not found in a candy bar. So why is it that an estimated two-thirds of Americans don’t eat nuts just for nuts’ sake? Is it time to rethink nuts?

What’s the Real Story?  

Nuts have indeed gotten an unfairly bum rap in the past due to their high fat content, but we now understand it’s mostly the “good” kind—unsaturated fats that your body needs. Packed with protein, fiber, antioxidants, vitamins, and essential minerals, nuts are nutritional powerhouses.
 

Nutty Benefits at a Glance: 

• Blood Sugar and Weight: Despite their caloric density, nuts help manage weight and blood sugar through their fiber and protein content, which promotes fullness, stabilizes glucose levels, and helps prevent overeating. 

• Longevity Boost: Regular nut eaters have lower overall death rates. This is likely because nuts reduce inflammation, improve cholesterol levels, and enhance vascular health, significantly cutting risks linked to many chronic diseases. 

• Heart Health: Nuts contain healthy fats, fiber, and antioxidants that collectively lower LDL cholesterol, reduce inflammation, and improve artery function. Extensive research, including studies from Harvard and the American Heart Association, confirms regular nut consumption significantly lowers the risk of heart attacks and strokes. 
  
  

So, Which Nuts Should You Grab by the Handful? 

• Almonds: A heart-health superstar. Almonds are packed with vitamin E, magnesium, and fiber, helping to lower LDL (bad) cholesterol and maintain healthy blood pressure. Studies, including one published in the American Journal of Clinical Nutrition, suggest almonds may significantly reduce heart disease risk. Almonds are the highest in fiber of our three competitors, and contain the most vitamin E, magnesium, and calcium per serving. You’ll also get a healthy dose of phosphorus and potassium—all nutrients that aid cell growth, energy production, and immune function. And if you are a gym rat, you’ll be happy to know that a 2023 study showed that almonds may improve muscle recovery post–sweat session. 

• Walnuts: Often crowned as the healthiest nut, walnuts boast a unique edge: omega-3 fatty acids. They’re particularly good for your brain and heart, with research showing walnuts help improve cognitive function and reduce inflammation associated with chronic disease. At first glance, walnuts are lower in protein and fiber and higher in calories than the two other varieties, which may make them seem like a bad choice. But a single serving of walnuts exceeds the minimum daily requirement for omega-3s. That fact may explain why research has found these nuts in particular to be so proficient at staving off cognitive decline, boosting mood, and protecting cardiovascular health. But wait, there’s more! A 2022 study published in the journal Nutrients noted that regular consumption of walnuts may decrease stress, improve mood, and boost gut microbiome diversity in women (there weren’t enough male participants to see statistical significance). 

• Pistachios: Pistachios are nutritional gems, loaded with antioxidants like lutein and zeaxanthin, vital for eye health. They also contain potassium and fiber, shown to improve cholesterol profiles and even assist with weight management, as found in a notable Penn State University study. If you like to enjoy more than a handful, pistachios are a great choice. They’re lower in calories than almonds or walnuts (and peanuts), and if you shell them yourself, it will slow you down enough to allow their fiber content to make you feel full. In comparison to other nuts, pistachios are lower in calories and fat and higher in heart-healthy unsaturated fats, potassium, and plant-based compounds that can improve overall health and decrease inflammation in the body. A surprising study at Cornell University found that pistachios were a higher source of antioxidants than blueberries, pomegranates, cherries, and beets! 
  
  

The Best Nuts Are Naked Nuts 

All nuts are not equal in health value. That’s because what you’ll find in snack mixes on store shelves can be a far cry from what grows on trees. Packaged nuts are often roasted with added fat or seasoned with added salt and sugar. You’ll get the best nutritional bang for your buck by opting for raw nuts (aka those in their purest form). They are best for your waistline as well. 

Easy Ways to Go Nuts Daily: 

Integrating nuts into your daily routine can be both effortless and delicious. Keep small containers or snack-size bags of mixed (raw) nuts in your car, desk drawer, gym bag, or pocket for a quick, filling boost. 

But if you want to ease into your new nutty habit, there are delicious ways to start slow. 

Boost Your Breakfast: Sprinkle chopped almonds or walnuts over your oatmeal, cereal, or yogurt for added crunch and nutrition. 

Nutty Smoothies: Blend pistachios or almonds into your favorite smoothie for a creamy texture and nutritional upgrade. Note that smoothie nuts will give you the same fiber as whole nuts, but they won’t be as filling. 

Salad Upgrade: Toss walnuts or pistachios into your salads for an extra layer of flavor and heart-healthy fats. 

Nut Butters: Spread natural peanut or almond butter on whole-grain toast or slices of apple for a satisfying snack packed with protein. Make sure that the nut butter is natural and watch for any added ingredients. If you need to stir the nut butter to reintegrate “nut oils,” it is likely natural nut butter. 

Bottom Line: 

Incorporating nuts into your regular diet is not just a delicious idea; it’s a strategic health move. Enjoying a handful daily might just be one of the simplest—and tastiest—ways to boost your longevity and protect your heart.  

Now, go nuts—your body will thank you!