17 Dry Fruits and Nuts That Are Good for the Heart

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Best Nuts and Dried Fruits for the Heart

Your heart deserves some extra TLC, and dry fruits and nuts are here to deliver. Packed with healthy fats, antioxidants, and essential nutrients, they’re a delicious way to promote better heart health. Whether you snack on them plain or use them in your recipes, these 17 heart-friendly options are as tasty as they are good for you.

1. Almonds

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Almonds are a classic when it comes to heart-healthy snacking. They’re loaded with monounsaturated fats that help lower bad cholesterol (LDL) and raise good cholesterol (HDL). They also contain vitamin E, which acts as an antioxidant to protect your cells from damage. Plus, the magnesium in almonds helps relax blood vessels and improve circulation. Eat them raw, roasted, or sliced over salads for a satisfying crunch.

2. Walnuts

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Walnuts are famous for their omega-3 fatty acids, which are amazing for heart health. These healthy fats help reduce inflammation, lower blood pressure, and keep your arteries in good shape. They’re also packed with antioxidants like ellagic acid, which can reduce oxidative stress. Add them to your oatmeal, sprinkle them on desserts, or enjoy them as a snack.

3. Pistachios

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Pistachios are small but mighty! They contain plant sterols, which help lower cholesterol levels, along with potassium and fiber to keep your heart happy. Plus, they’re one of the lowest-calorie nuts, so you can snack on a handful guilt-free. Enjoy them on their own, or toss them into yogurt or trail mix for a tasty boost.

4. Cashews

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Creamy and delicious, cashews are packed with magnesium, which is key for maintaining healthy blood pressure. They also contain heart-friendly monounsaturated fats that help manage cholesterol levels. Blend them into sauces, turn them into nut butter, or simply grab a handful for an easy snack.

5. Peanuts

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Peanuts are often overlooked, but they’re loaded with protein, healthy fats, and niacin, all of which promote a healthy heart. They’re also rich in resveratrol, an antioxidant that’s linked to improved heart function. Spread peanut butter on whole-grain toast or mix peanuts into your stir-fry for a satisfying crunch.

6. Hazelnuts

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Hazelnuts are packed with monounsaturated fats, vitamin E, and folate, which help keep your heart strong and your cholesterol levels balanced. They’re also rich in magnesium, which supports healthy blood flow. Chop them up for baking, grind them into spreads, or snack on them for a sweet, nutty treat.

7. Pecans

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Pecans are not just for pies—they’re a heart-healthy snack loaded with antioxidants, fiber, and monounsaturated fats. They help reduce bad cholesterol levels and combat oxidative stress. Add them to baked goods, use them as a topping for salads, or roast them with a touch of cinnamon for a flavorful snack.

8. Macadamia Nuts

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Macadamia nuts may be indulgent, but they’re also full of heart-friendly monounsaturated fats that lower bad cholesterol. They also contain manganese and thiamine, which help support overall health. Their creamy texture makes them perfect for desserts, granola, or as a decadent snack.

9. Brazil Nuts

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Brazil nuts are one of the richest sources of selenium, a mineral that fights inflammation and helps prevent heart disease. Just a couple of these nutrient-dense nuts a day can give you all the selenium you need. Enjoy them as a snack, or chop them up for use in cookies or granola bars.

10. Raisins

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Raisins are packed with potassium, which helps regulate blood pressure and reduce the risk of heart disease. They’re also high in antioxidants, making them a great addition to your heart-health routine. Add them to cereals, bake them into muffins, or snack on them for a quick energy boost.

11. Apricots (Dried)

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Dried apricots are a sweet and chewy source of potassium and fiber, both of which are excellent for heart health. They also provide vitamin A, which supports overall well-being. Toss them into trail mix, chop them up for baking, or eat them plain as a quick snack.

12. Figs (Dried)

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Dried figs are rich in fiber, potassium, and calcium, making them a triple threat for heart health. They help lower blood pressure, improve digestion, and support strong bones. Slice them up for salads, pair them with cheese, or enjoy them as a naturally sweet treat.

13. Dates

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Dates are not only delicious but also packed with potassium, magnesium, and antioxidants that protect the heart and reduce oxidative stress. Their natural sweetness makes them a perfect alternative to sugary snacks. Blend them into smoothies, stuff them with nuts, or enjoy them as a quick pick-me-up.

14. Prunes

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Prunes are high in fiber and potassium, which help regulate blood pressure and cholesterol levels. They also contain vitamin K, which is great for maintaining healthy arteries. Add them to stews, chop them up for oatmeal, or eat them on their own for a sweet and chewy snack.

15. Cranberries (Dried)

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Dried cranberries are rich in polyphenols, antioxidants that help reduce inflammation and improve cholesterol levels. Look for unsweetened versions to avoid extra sugar, and sprinkle them over salads, mix them into trail mix, or add them to baked goods.

16. Chestnuts (Roasted or Dried)

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Chestnuts are low in fat but rich in potassium and fiber, which support heart health. They also provide a touch of vitamin C, making them unique among nuts. Roast them for a cozy snack or puree them into soups for a hearty dish.

17. Sunflower Seeds

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Sunflower seeds are small but mighty, packed with vitamin E, magnesium, and healthy fats that promote heart health. They also help reduce inflammation and support healthy cholesterol levels. Sprinkle them on salads, add them to granola, or enjoy them roasted for a crunchy treat.

The Heart-Friendly Boost

Adding these dry fruits and nuts to your diet is a simple and delicious way to support a healthy heart. Whether you’re munching on them as a snack, tossing them into recipes, or baking them into treats, your heart will thank you.