Nüsse oder Mandeln: Welche Nussfrucht ist besser für die Herzgesundheit?

Which Nut? Almonds or Walnuts: Which Nuts Are Better for Heart Health? Nutritionists agree that nuts are among the best choices for heart health, with almonds and walnuts standing out. Both types are rich in unsaturated fats, fiber, vitamins, and minerals, and their regular consumption is linked to a lower risk of cardiovascular diseases. While both nuts are excellent additions to a balanced diet, each has a unique nutritional profile, raising the question of whether one offers particular advantages over the other. Walnuts contribute significantly to heart health due to their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. According to dietitian Lauren Manaker, walnuts are the only nut that is an excellent source of ALA. A serving size of about 30 grams, which is roughly 14 halves, provides approximately 2.5 grams of ALA. This is crucial because omega-3 fatty acids are consistently associated with cardiovascular health, and walnuts provide them in a way that no other nut does. Studies confirm that regular walnut consumption is linked to a reduced risk of cardiovascular disease. Walnuts can help lower low-density lipoprotein (LDL) or "bad" cholesterol and triglycerides while supporting overall cholesterol health, especially when they replace foods high in saturated fats. Research also suggests that walnuts benefit the heart by promoting beneficial changes in the gut microbiome, including bacteria associated with healthier blood pressure and cholesterol levels. Almonds offer a different set of nutrients beneficial for heart health. A 30-gram portion, or about 23 almonds, contains around 6 grams of protein and 4 grams of fiber, along with vitamin E, magnesium, and monounsaturated fats. Dietitian Danielle Smiley explains that these nutrients help maintain healthy cholesterol levels, blood pressure, and overall heart function. A review of multiple clinical studies shows that regularly eating almonds significantly reduces total cholesterol, LDL cholesterol, and apolipoprotein B (ApoB), a marker linked to the risk of cardiovascular disease. Dietitian Johannah Katz highlights that almonds can be particularly useful for individuals looking to increase their intake of fiber and vitamin E. "Fiber helps maintain healthy cholesterol levels and reduce inflammation, while vitamin E acts as an antioxidant that protects cells from oxidative stress," she says. When comparing almonds and walnuts, there is no simple answer. According to Lauren Manaker, "both almonds and walnuts deserve a place in a heart-healthy diet, but walnuts have a specific advantage." That advantage comes from their unique content of alpha-linolenic acid (ALA) and decades of extensive cardiovascular research. Smiley and Katz emphasize that the "best" nut is actually the one you will eat regularly, and the choice should depend on personal goals. "Heart health isn't built by a single superfood; it's the result of sustainable dietary habits," Smiley says. "Walnuts have a unique advantage because they are rich in plant-based omega-3 fatty acids, while almonds ensure more vitamin E, magnesium, fiber, and monounsaturated fats. Both types support the heart in different ways." If the primary goal is heart health, walnuts are slightly ahead due to their ALA content. However, almonds are right behind them, and including both types in the diet is a simple way to take advantage of the benefits each offers. How to Incorporate Nuts into Your Diet Whether you prefer walnuts, almonds, or both, it’s important how you include them in meals. Nutritionists recommend sticking to a serving size of about 30 grams, which is roughly a small handful. Nuts are nutritionally rich but also calorie-dense, so moderation allows you to reap their benefits without overconsuming calories. Instead of using them as snacks alone, consider adding them to salads, yogurt, oatmeal, or baked goods. They can also serve as a topping for vegetables or whole grain crackers. By incorporating nuts into daily meals, you can enhance your diet with essential nutrients that support heart health.