Evidence continues to support the idea that eating nuts is associated with heart health. A recent study found that men who consumed nuts regularly (two or more times per week) had a 47% lower risk of sudden cardiac death compared with men who rarely or never consumed nuts. The results are published in the Archives of Internal Medicine.

Studying data on thousands of physicians

Harvard researchers examined dietary questionnaires completed periodically by more than 20,000 male physicians to determine how often they ate a serving of nuts (about 1 oz.). Over a 17-year period, the researchers kept track of study participants and documented those who suffered a heart attack or sudden cardiac death.

Nuts lowered the risk

The men who reported eating nuts at least twice a week had a 47% lower risk of sudden cardiac death compared with men who rarely ate them. However, eating nuts did not significantly lower the risk for nonfatal heart attack. The reason for this remains unexplained.

How might nuts work?

While the exact mechanism by which nuts may protect the heart is unknown, the researchers speculate that it could be because they are rich in unsaturated fatty acids --- "good fats" --- as well as vitamin E, magnesium, potassium, and substances called flavonoids. All these may benefit the heart, perhaps by positively affecting cholesterol levels or preventing abnormalities in the heart's rhythm.

Incorporating nuts into your diet

For all these reasons, many experts recommend making nuts part of a healthful diet. They're not only good for you, but delicious, too. Try sprinkling them on salads and cereals or mixing them into the batter for quick breads, muffins, and pancakes. Or just enjoy a small handful for a snack.

Keep in mind that nuts are relatively high in calories, so watch your portion sizes (a serving of nuts is about 1 oz., or about 2 tablespoons). Remember, too, that while nuts may be good for your heart, eating them won't necessarily make up for an otherwise unhealthful diet. So don't just add them to your diet; rather, use them to replace other, less healthful foods.