Top 6 nuts for heart and vascular health

 Nuts are a top-notch source of plant-based protein, vitamins, minerals, and fiber. Incorporating them into your diet can help control weight, regulate blood sugar levels, and prevent insulin resistance. Copper and monounsaturated fats found in nuts also aid in reducing the risk of cardiovascular diseases, according to Eat This, Not That.

Peanuts

30 grams of peanuts contain 7 grams of protein and 161 calories.

"Peanuts contain the highest amount of protein out of any other nut. They're also a good source of magnesium, which helps regulate blood sugar levels. While nuts can be quite expensive, depending on the type you buy, peanuts are among the more affordable varietys," says dietitian Destiny Moody.

Almonds

30 grams of almonds contain 6 grams of protein and 164 calories.

"Almonds are high in vitamin E, which is an important antioxidant known for helping to clear free radicals and inflammatory compounds from the body. They can also help lower cholesterol. Also, they're lower in fat than many other nuts, which makes them more fitting in a weight loss diet," adds the expert.

Pistachios

30 grams of pistachios contain 6 grams of protein and 159 calories.

Pistachios are also a rich source of fiber, beneficial fats, vitamins, minerals, and antioxidants such as flavonoids and anthocyanins.

"Pistachios contain all nine essential amino acids or amino acids the body cannot make on its own and must get from food. This is a rare quality of plant foods as typically animal protein sources are the most reliable sources of these compounds," explains Moody.

Cashews

30 grams of cashews contain 5 grams of protein and 157 calories.

"Copper, which is abundant in cashews, can help support bone and cardiovascular health. Cashews also are known as the richer-tasting cousin of the peanut, and science shows that roasted cashews may contain more antioxidants," says the dietitian.

Hazelnuts

30 grams of hazelnuts contain 4 grams of protein and 178 calories.

These nuts have a high content of antioxidants, which can combat inflammation and reduce oxidative stress.

"Hazelnuts may be more known as a flavoring for coffee or chocolate, but they also have a good amount of protein. Higher in fat than most nuts, they still contain a good ratio of monounsaturated fat that's been shown to reduce the risk of heart disease," says Moody.

Walnuts

In 30 grams of walnuts, there are 4 grams of protein and 180 calories.

"Walnuts have among the highest fat content of any other nut. While it may not be recommended to indulge in walnuts too often if you're trying to lose weight, it's important to note that these fats are a special kind of fat called omega-3s. Omega-3s are essential fatty acids that lower heart disease risk and boost brain health," adds the expert.