Which Is Better for Your Blood Pressure and Cholesterol

Both walnuts and almonds support heart health. Ultimately, the choice that is better depends on your heart health goals.

What Makes Nuts Heart-Healthy?

Nuts are an excellent choice for heart health. They provide essential nutrients that can reduce inflammation, lower cholesterol, and improve your overall heart health. 

Nuts are considered heart-healthy because of the substances in them, including:

How Do Walnuts Support Heart Health?

Walnuts are often touted as being one of the healthiest nuts for heart health. They are a good source of omega-3 fatty acids, mainly alpha-linolenic acid (ALA)—a plant-based omega-3. Omega-3 fatty acids play a vital role in reducing inflammation and supporting overall heart health. 

Walnuts contain around 2.5 grams of ALA per ounce (one serving). They are also packed with powerful antioxidants like polyphenols, which may help combat oxidative stress (an imbalance between destructive free radicals and beneficial antioxidants).

The heart health benefits of walnuts include:

• Improved cholesterol: A study showed healthy older adults eating a half cup of walnuts daily for two years had low-density lipoprotein (LDL) cholesterol levels, including types linked to heart disease. One serving of walnuts also contains 2 grams (g) of fiber, which can also improve cholesterol levels.
• Improved blood pressure: A study examined replacing saturated fat with walnuts. Participants ate whole walnuts daily in combination with lower amounts of saturated fats, leading to lower central blood pressure. Central blood pressure (pressure in the ascending aorta) is an indicator of cardiovascular events, such as heart disease and stroke.
• Improved artery function: Walnuts have been found to improve endothelial function (health of the lining of blood vessels), which is essential for healthy arteries.
• Reduced inflammation: Research shows that people in their 60s and 70s who regularly consume walnuts may experience reduced inflammation. Reduced inflammation levels are associated with a lower risk of heart disease.

How Do Almonds Support Heart Health?

Thanks to their abundance of monounsaturated fats, almonds are beneficial for heart health. They are also high in vitamin E, fiber, essential minerals like calcium, potassium, phosphorus, and magnesium, and phytonutrients like flavonoids, plant sterols, and phenolic acids. 

Key nutrients in almonds found to be vital for heart health include:

• Monounsaturated fats: Almonds are rich in heart-healthy fats that lower total and LDL cholesterol levels.
• Vitamin E: Walnuts are a good source of vitamin E, which can help prevent oxidative stress. Oxidative stress plays a role in the development of heart disease.
• Magnesium: Almonds are a great source of magnesium, which can help to support vascular (blood vessel) health and regulate blood pressure.

Some heart health benefits of almonds are:

• Reduced LDL cholesterol: Various studies have examined the effects of almonds on blood lipid levels (phospholipids, sterols, and triglycerides). These studies suggest that almond consumption may lead to a reduction in cholesterol levels of up to 25% and a decrease in LDL levels of up to 35%. 
• Increased high-density lipoprotein (HDL) cholesterol: HDL cholesterol is often referred to as “good cholesterol” because it helps carry LDL cholesterol from the arteries to the liver, where it is broken down and removed by the body. Studies have suggested that almond consumption may be helpful for increasing or maintaining HDL levels.
• Blood pressure reductions: Almond consumption has been linked to reduced blood pressure, which can improve heart health and reduce your risk for heart disease. This is likely due to heart-healthy monounsaturated fats and minerals, such as magnesium and potassium.
• Reduced heart disease risk: Multiple studies have linked almond consumption with a reduced risk for heart disease. A 2020 review of studies found that consuming 1.5 ounces of almonds was a cost-effective way to prevent cardiovascular disease in the short term and possibly in the long term.

Walnuts vs. Almonds: Which Is Better?

The answer as to which is better—walnuts or almonds—depends on your heart health goals:

• Walnuts for omega-3 fatty acids and anti-inflammatory benefits: If you are looking for omega-3 fatty acids and their anti-inflammatory benefits, walnuts might be a better option. Almonds contain small amounts of ALA, much less than what is found in walnuts. 
• Almonds for magnesium and potassium for blood pressure control: You may want to consider almonds if you are looking for higher amounts of magnesium and potassium to support blood pressure control.
• Almonds and LDL and HDL: Almonds also appear to have a slight advantage in lowering LDL and improving HDL levels. This is because almonds are a richer source of monounsaturated fats, which are known for decreasing cholesterol 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.