The Newest News on Nuts

Nuts have had trouble shaking the undeserved, and thoroughly disproven, reputation for being fattening. Tons of research shows that nuts are great for you and help you live longer. These latest studies on nuts are continuing to show how good they are for the two biggies: cardiovascular disease and cancer.

Walnuts & Cardiovascular Disease
A just published systematic review and meta-analysis of 13 controlled studies showed that eating walnuts significantly reduces total cholesterol, the bad LDL cholesterol and triglycerides. People who were overweight had even greater benefit. These results show that eating walnuts could reduce the risk of cardiovascular disease (Nutrients. 2022 Oct 23 ;14(21).

Almonds & Cardiovascular Disease
Not to be outdone by the walnut, another just published systematic review and meta-analysis looked at almonds. This one included 26 controlled studies. It found that eating almonds significantly lowered diastolic blood pressure, total cholesterol, LDL cholesterol, the even worse VLDL (very low density cholesterol) and triglycerides (Phytother Res. 2022 Nov 4. doi:10.1002/ptr.7622).

Nuts & Cancer
A third meta-analysis that was just published looked at eating nuts and the risk of cancer. 17 studies were included, and the results showed that eating nuts significantly reduced the risk of both cancer and of dying of cancer. The most impressive results were on lung cancer and gastric cancer. Increasing your nut consumption by 10g a day reduces your risk of dying of cancer by a significant 20% (Nutr Cancer. 2022 Aug 3;1-13. doi:10.1080/01635581.2022.2104880).

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