Nuts are another nutritious food.
They are high in monounsaturated fat. Walnuts are also rich in omega-3 fatty acids in plants, which are a type of polyunsaturated fat related to heart health .
Almonds and other nuts are particularly rich in L-arginine, which is an amino acid that helps the body produce nitric oxide. In turn, this helps regulate blood pressure .
In addition, nuts also provide plant sterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by preventing its absorption in the intestine.
Calcium, magnesium and potassium are also present in nuts, which may lower blood pressure and reduce the risk of heart disease.
In an analysis of 25 studies, eating 2 to 3 servings of nuts per day reduced "bad" LDL cholesterol by an average of 10.2 mg/dl .
Daily consumption of nuts can reduce the risk of fatal and non-fatal heart disease by 28% .