The Blue Zones: 9 Lessons for Living Longer From the People Who've Lived the Longest

by Dan Buettner

Studies have indicated that nuts may help protect the heart by reducing total blood cholesterol levels. In a large, ongoing population study from Harvard University’s School of Public Health, people who often ate nuts had lower risks of coronary heart disease than those who rarely or never ate nuts. The Adventist Health Study (AHS) showed that the person who ate nuts at least five times per week, two ounces per serving, lived on average about two years longer than those who didn’t eat nuts. “We don’t know if there’s something magical in nuts or if it’s that people who are eating nuts are not eating junk food. But the positive effect is clear from the data,” says Dr. Gary Fraser, director of the AHS study. One explanation might be that nuts are rich in monounsaturated fat and soluble fiber, both of which tend to lower LDL cholesterol, he says. They are also relatively good sources of vitamin E and other possibly heart-protective nutrients. The best nuts are almonds, peanuts, pecans, pistachios, hazelnuts, walnuts, and some pine nuts. Brazil nuts, cashews, and macadamias have a little more saturated fat and are less desirable. But all nuts are good.