Common nuts like almonds and walnuts are easy ways to boost heart-protective nutrients in your diet. Nuts and seeds are small but nutrient-dense foods that support heart health by helping to lower blood pressure and cholesterol. Walnuts, often promoted as a brain superfood, also support heart health as a good source of copper and omega-3 fatty acids, which help regulate blood pressure, cholesterol, and triglycerides. Walnuts are the only plant source of omega-3s.

Almonds support heart health by providing nutrients that regulate blood pressure and cholesterol. They are rich in monounsaturated fats, fiber, and magnesium, essential components of a heart-healthy diet. One ounce provides 45% of your daily vitamin E needs, an antioxidant that may reduce inflammation, and manganese, which may offer similar benefits.

Pistachios are a nutrient-rich snack containing healthy fats, protein, fiber, and B vitamins, with only 159 calories per ounce. They are rich in antioxidants and potassium, which may help support heart health by regulating blood pressure and cholesterol levels. Studies suggest pistachios may help regulate blood pressure and lower cholesterol. They are also a low-calorie option for weight management.

Brazil nuts are known for their selenium content; one ounce provides more than the daily amount needed, supporting heart health and antioxidant function.

Pecans are heart-healthy nuts that research shows may help lower cholesterol when used instead of saturated fats. Studies also indicate pecans may reduce the risk of diseases like diabetes, which affects cardiovascular health. Pecans provide important nutrients like phosphorus and potassium.

Flaxseeds are a plant source of omega-3 fats and lignans, compounds that may help lower blood pressure and cholesterol. While most heart health research focuses on flaxseed oil, the seeds themselves provide valuable nutrients, including soluble fiber that supports cholesterol control.

Chia seeds are rich in soluble fiber and quercetin, an antioxidant that may support heart health by reducing inflammation. Their fiber content helps regulate cholesterol and blood sugar.

Pumpkin seeds boost heart health thanks to arginine, an amino acid that helps maintain blood vessel health, and provide essential minerals like magnesium, zinc, and iron.

Sunflower seeds are a heart-healthy snack rich in vitamin E and phytosterols, which may help lower blood pressure and support cardiovascular health. They also contain beneficial fats that help regulate cholesterol levels.