Nutritional benefits and risks of consuming nuts

Consuming nuts such as almonds and walnuts can support heart health by providing unsaturated fats, phytosterols, and fiber, which help reduce LDL cholesterol. Almonds specifically offer plant-based protein and vitamin E, which provides antioxidant properties and aids satiety.

However, certain preparation methods and dietary habits can negate these benefits. Consuming nuts that are roasted in low-quality oils, salted, or coated in sugar and honey can increase sodium intake, promote inflammation, and raise triglyceride levels. Additionally, pairing nuts with meals already high in saturated fats—such as processed meats or aged cheeses—adds excess calories and can worsen overall lipid profiles rather than improving them.