Walnuts vs Almonds: Which Nut Is Better for Blood Pressure and Cholesterol?

Both

walnuts and almonds are great for your health as they are loaded with omega-3s (ALA), which help in lowering LDL or bad cholesterol. They also provide ample monounsaturated fats and magnesium, which keep your heart working fine. However, it is important to consume them according to your heart health goals. All nuts are among the best heart-healthy foods as they provide essential nutrients that reduce inflammation, lower cholesterol, and improve your overall heart health. They are loaded with antioxidants like vitamin E, magnesium, potassium, and fibre.

How do walnuts support heart health?

Walnuts are among the healthiest nuts for heart health. According to experts, they are the best sources of omega-3 fatty acids, which play a vital role in reducing inflammation. Walnuts are packed with around 2.5 grams of ALA along with polyphenols, which combat oxidative stress.

A few heart health benefits of walnuts include:

Improved cholesterol

Studies say healthy older adults should eat around half a cup of walnuts daily to lower cholesterol levels naturally. A serving of walnuts contains 2 grams of fibre, which also improves cholesterol levels.

Improved blood pressure

Studies say replacing saturated fat with walnuts lowers central blood pressure, which is an indicator of cardiovascular events, such as heart disease and stroke.

Improved artery function

Walnuts help improve endothelial function, which is essential for healthy arteries.

Reduced inflammation

Elderly people, especially in their 60s and 70s, who regularly consume walnuts may experience reduced inflammation, which is linked to lower instances of heart disease.

Ways almonds support heart health

Almonds are a powerhouse of monounsaturated fats, along with antioxidants like vitamin E, fibre, calcium, potassium, phosphorus, and magnesium – all of which are vital for your heart. These lower total and LDL cholesterol levels prevent oxidative stress, support vascular health, and regulate blood pressure levels. A few heart health benefits of almonds include:

Reduced LDL cholesterol

Almonds are instrumental in reducing blood lipid levels like phospholipids, sterols, and triglycerides by up to 25 per cent.

Increased HDL

HDL cholesterol is often referred to as “good cholesterol” since it carries the bad one from the arteries to the liver, where it is broken down and removed by the body. According to studies, almond consumption is extremely helpful for increasing or maintaining HDL levels.

Reducing blood pressure

Eating almonds helps reduce blood pressure, which improves heart health and reduces your risk for heart disease. It happens mostly due to heart-healthy monounsaturated fats and minerals like magnesium and potassium.

Almonds or walnuts: Which is better for your heart?

Experts say the answer to which is better for your heart health - walnuts or almonds, depends on your heart health goals:

• Walnuts should be eaten for an increased amount of omega-3 fatty acids and anti-inflammatory benefits
• Almonds should be consumed for magnesium and potassium for blood pressure control, as they can balance
• LDL and HDL levels.

Both walnuts and almonds can be part of a heart-healthy diet, and adding one or both can provide vital heart health benefits. Consider rotating between these two nuts, as they are both nutritional options for safeguarding your heart.