Go Ahead: Get Nutty Over Nuts

Nuts and Your Heart

Heart health is one of the most well-documented benefits of regular nut consumption. Research published in the American Heart Association's journal Circulation found that eating half a cup of walnuts every day lowered LDL ("bad") cholesterol levels, which benefited overall cardiovascular health and reduced the risk of cardiovascular disease.

Dr. John Higgins, a professor of cardiovascular medicine at McGovern Medical School at UTHealth Houston, puts it plainly in Medical News Today.

Walnuts are a rich source of omega-3 fatty acids, specifically alpha-linolenic acid, and are beneficial for improving cardiovascular health. They reduce inflammation, improve cholesterol balance, reduce blood pressure and reduce risk of metabolic syndrome and cardiovascular disease." — Dr. Higgins. 

Eating nuts at least four times per week is linked to fewer cases of coronary heart disease and heart attacks.

Nuts May Help You Live Longer

A large Harvard study of more than 100,000 people found that those who ate nuts daily had a 20 percent lower death rate compared to people who didn't eat nuts. Additional research suggests that eating nuts daily may reduce the risk of dying from cancer, heart disease and other conditions.

The evidence goes well beyond that single study. A sweeping analysis led by Imperial College London and the Norwegian University of Science and Technology pooled data from 20 studies involving more than 800,000 people worldwide. Researchers found that people who ate a handful of nuts — about one ounce — each day had a 22 percent reduced risk of dying early compared to those who rarely ate nuts.

The analysis also found significant reductions in the relative risk of coronary heart disease, stroke, cardiovascular disease, total cancer and all-cause mortality. A more recent 2024 study out of South Korea followed more than 114,000 adults for 12 years and found that even just two servings of nuts per week was linked to a 12 percent lower risk of death over the study period. The research is consistent across populations and continents — and you don't need to eat a lot to see the benefit. 

Nuts Support Brain Health as You Age

Several studies suggest that a diet rich in antioxidants and anti-inflammatory components — including nuts — may reduce age-related cognitive decline and the risk of developing various neurodegenerative diseases. 

Walnuts are particularly notable for brain health because they are rich in polyphenols, compounds shown to reduce inflammation and the damaging beta-amyloid plaque associated with cognitive decline. Research in the journal Nutrients identified walnuts, as a rich source of the plant-based omega-3 fatty acid alpha-linolenic acid, as the nut type most promising for cognitive health. 

Nuts Work for Almost Any Diet

Almonds, pecans, walnuts, cashews, pistachios, macadamias, peanuts, Brazil nuts, hazelnuts — each brings its own flavor and nutritional strengths. Whether you follow a Mediterranean, MIND, DASH, vegetarian or keto approach, nuts fit. A daily serving of nuts — roughly a quarter to a third of a cup — is a key component of the Mediterranean, MIND and DASH diets, all of which are linked to lower risk of heart disease, stroke and Type 2 diabetes. 

While nuts are calorie-dense, the picture is more nuanced than it looks. Recent research suggests that the way fat is stored in walnuts, for example, prevents the body from absorbing all available calories — one study found that while an ounce of walnuts contains 190 calories, only about 145 are usable. 

How to Eat More Nuts Every Day

You don't need a complicated plan. Toss a handful of walnuts over your oatmeal or salad. Stir almond or peanut butter into a smoothie. Swap chips for a small bag of unsalted mixed nuts as an afternoon snack. Use almond flour in baking.

The 2020–2025 Dietary Guidelines for Americans recommend about five ounces of nuts, seeds and soy products per week for a 2,000-calorie diet. When buying nuts, look for raw or dry-roasted, unsalted varieties to get the most benefit without added sodium or oils.

One Important Note

Nut allergies are among the most common — and can be severe. If you have a known allergy to tree nuts or peanuts, talk to your doctor before adding new varieties to your diet.

Nuts Are Your Allies for Food Satisfaction  

The energy-dense profile of these power-packed nuggets makes them suitable for light snacking or adding to one of your daily meals. You can throw nut butter into a smoothie or utilize almond flour for baking muffins, loaves, or other goods. Toss a good handful of pistachios or walnuts on top of a summer salad for an extra crunch.  

Your choice of nuts provides boosted texture, flavor, and a little extra something many foods need. Whether sweet or savory, nuts' versatile richness in fiber, vitamins, and minerals is a wholesome gift bestowed by mother nature. 

25 Nuts and Seeds You Can Eat

This comprehensive guide reviews 25 nuts and seeds that you can eat. 

Living Longer Is Only Half the Story

Eating well, staying active and making healthy choices like adding nuts to your daily diet can absolutely extend your life. But here's the question worth asking: will those extra years be healthy ones? There's an important difference between lifespan — the total number of years you live — and healthspan, the years you live free of chronic disease or disability. Ideally, the two move together. But research shows that gap is widening, not closing.

A Mayo Clinic study published in JAMA Network Open examined 183 World Health Organization member countries and found that gains in longevity are not being matched by equivalent advances in healthy longevity. The average global gap between lifespan and healthspan was 9.6 years in 2019 — a 13 percent increase since 2000. The U.S. recorded the world's highest average lifespan-healthspan divide, with Americans living an average of 12.4 years with disability and sickness — up from 10.9 years in 2000.

"The data show that gains in longevity are not matched with equivalent advances in healthy longevity. Growing older often means more years of life burdened with disease," said Dr. Andre Terzic, M.D., Ph.D., senior author of the Mayo Clinic study. 

Those extra years burdened by chronic illness or disability almost always translate into a need for long-term care — help with daily activities like bathing, dressing, eating or managing medications. Aging has consequences as 56 percent of people alive at age 65 can anticipate having at least some need for long-term services and supports — and about 22 percent are expected to have needs that extend beyond five years. Women face even greater odds: 51 percent of women age 65 and older will need paid long-term care, compared to 39 percent of men.

The financial reality is sobering. Roughly one in five Americans turning 65 will face more than $200,000 in long-term care costs. By 2034, the number of U.S. adults age 65 and older will, for the first time in history, exceed the number of children under 18 — creating unprecedented demand for care services. 

Healthy habits like eating nuts, exercising and maintaining a balanced diet can absolutely improve your healthspan — and may delay or reduce the need for care. But they are not a guarantee. Planning ahead matters just as much as the daily habits you build. Long-Term Care Insurance can help protect your savings, preserve your independence and relieve the burden on the people you love if care is eventually needed.

Use the LTC News Cost of Care Calculator to see what care costs in your area, and speak with a Long-Term Care Insurance specialist about your options before a crisis forces the decision.

Frequently Asked Questions About Nuts, Healthy Aging, and Long-Term Care 

Why are nuts considered healthy for older adults?

Nuts provide healthy fats, plant-based protein, fiber, antioxidants, magnesium, selenium, zinc, vitamin E and other nutrients linked to better heart, brain and metabolic health. Research shows regular nut consumption may help reduce inflammation, support cognitive function and lower the risk of cardiovascular disease. For adults focused on maintaining independence as they age, nuts offer a convenient and nutrient-dense snack option.

Which nuts are best for heart health?

Walnuts are especially recognized for heart benefits because they contain omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Research cited in the content found walnuts may help lower LDL cholesterol, reduce inflammation and improve cardiovascular health. Almonds, pistachios and pecans also provide heart-friendly fats and antioxidants.

Can eating nuts really help you live longer?

Several major studies suggest regular nut consumption is associated with lower mortality rates. Research involving hundreds of thousands of participants found that eating about one ounce of nuts daily was linked to a significantly reduced risk of early death, cardiovascular disease and some cancers. Even two servings per week showed measurable benefits in long-term studies.

Are nuts good for brain health and memory?

Yes. Nuts, especially walnuts, contain antioxidants and anti-inflammatory compounds that may help support cognitive health as you age. Research suggests diets rich in nuts could help reduce age-related cognitive decline and may lower the risk of neurodegenerative diseases by reducing oxidative stress and inflammation.

How many nuts should you eat each day?

Most research points to about one ounce daily, or roughly a small handful, as an ideal serving size. The Dietary Guidelines for Americans also recommend several ounces of nuts, seeds and soy products weekly as part of a balanced diet. Because nuts are calorie-dense, moderation still matters.

Can nuts fit into popular healthy diets like Mediterranean or DASH?

Absolutely. Nuts are a core component of the Mediterranean, MIND and DASH diets, all of which are associated with lower risks of heart disease, stroke, diabetes and cognitive decline. Nuts also fit vegetarian, plant-based and lower-carbohydrate eating plans.

Are nuts too high in calories for weight management?

While nuts are calorie-dense, research suggests the body may not absorb all available calories from certain nuts like walnuts. Their combination of healthy fat, protein and fiber may also improve satiety, helping reduce overeating and unhealthy snacking.

What is the healthiest way to buy and eat nuts?

Raw or dry-roasted unsalted nuts are generally considered the healthiest option because they avoid excess sodium, sugar and oils. You can add nuts to oatmeal, yogurt, salads, smoothies or baked goods for extra nutrition and texture.

Can healthy eating eliminate the need for long-term care later in life?

Healthy habits may improve your healthspan and delay some chronic diseases, but they cannot eliminate every aging-related risk. The content notes that many people still require help with daily activities later in life due to illness, frailty, mobility issues or dementia. Healthy aging and financial planning should work together.

What is the difference between lifespan and healthspan?

Lifespan refers to how long you live. Healthspan refers to how many of those years are lived free from major disease, disability or dependence. Research cited in the article found Americans often spend more than a decade living with illness or disability later in life, highlighting the importance of both wellness and long-term care planning. 

Federal research cited in the article shows that 56 percent of people age 65 and older will eventually need some level of long-term services and supports. Many will require assistance with daily activities such as bathing, dressing, eating or supervision due to memory loss.

Why should healthy adults still consider Long-Term Care Insurance?

Even people who eat well, exercise and stay active can experience accidents, dementia, chronic illness or frailty later in life. Long-Term Care Insurance helps protect retirement savings, preserve independence and reduce the caregiving burden on loved ones if extended care becomes necessary.