Nuts and your Heart: Eating Nuts for Heart Health Eating nuts as part of a healthy diet may be good for the heart. Nuts have healthy unsaturated fats and other nutrients. And they're a great snack food. They're easy to store and easy to pack when you're on the go. Plus, some nuts don't cost much. Nuts are high in calories, so it's important to watch your portion sizes. Choosing nuts instead of a less healthy snack may help you stick to a heart-healthy diet. How might nuts help with heart health? Research has found that frequently eating nuts lowers levels of swelling, called inflammation, related to heart disease and diabetes. Lessen inflammation related to heart disease. Lower the risk of blood clots that can lead to heart attacks and strokes. Lower the chances of high blood pressure. Reduce the risk of early death due to heart disease. Lower unhealthy cholesterol levels, specifically blood fats called triglycerides and low-density lipoprotein, also called LDL or "bad" cholesterol. Help manage weight, likely because the fiber, fat and protein in nuts make them filling to eat. What makes nuts heart healthy? Nuts are a good source of fat, and they also have protein. Unsaturated fats. The "good" fats in nuts - both monounsaturated and polyunsaturated fats - seem to lower "bad" cholesterol, although it's not clear why. Plant protein. Nuts are a source of plant protein, which is good for the heart and kidneys. Omega-3 fatty acids. Many nuts are rich in omega-3 fatty acids. Omega-3s are healthy fatty acids. They may lower the risk of heart attacks and strokes. Fiber. All nuts have fiber, which helps lower cholesterol. Fiber also makes you feel full, so you eat less. Plant sterols. Some nuts have compounds called plant sterols that can help lower cholesterol. Food makers often add plant sterols to products such as margarine and orange juice for extra health benefits. But nuts are natural sources of sterols. L-arginine.