Improve Heart Function with These Nuts and Dried Fruits
Your heart works around the clock, and what you eat makes a huge difference in keeping it strong. Nuts and dried fruits are some of the best foods you can snack on for heart health. They’re rich in fibre, antioxidants, healthy fats, and minerals that help lower cholesterol, reduce blood pressure, and fight inflammation. The best part? They’re convenient, portable, and easy to add to your daily routine.
Here are 13 dried fruits and nuts that support a healthier heart.
1. Almonds
Almonds are loaded with monounsaturated fats, fibre, and vitamin E. Just a small handful a day can help lower LDL (bad) cholesterol and support better blood flow. One ounce has about 3.5 grams of fibre and 6 grams of protein.
2. Walnuts
Walnuts stand out because they’re rich in plant-based omega-3 fatty acids. These compounds help reduce inflammation and improve artery function. One ounce has about 2.5 grams of omega-3s and 4 grams of protein.
3. Pistachios
Pistachios contain healthy fats, potassium, and antioxidants. Studies suggest they help reduce blood pressure and improve cholesterol levels. An ounce provides 3 grams of fibre and more potassium than most other nuts.
4. Cashews
Cashews provide heart-friendly monounsaturated fats and magnesium, which is key for maintaining healthy blood pressure. One ounce has about 1 gram of fibre and 5 grams of protein.
5. Hazelnuts
Hazelnuts are rich in antioxidants and vitamin E, which support artery health. They also have monounsaturated fats that help lower cholesterol. A one-ounce serving has 3 grams of fibre and 4 grams of protein.
6. Pecans
Pecans are packed with polyphenols, which help fight oxidative stress. They’re also high in monounsaturated fats that improve cholesterol ratios. One ounce has about 3 grams of fibre and 3 grams of protein.
7. Brazil Nuts
Brazil nuts are one of the richest sources of selenium, a mineral that protects cells from oxidative damage. Just one or two nuts a day meet your selenium needs, supporting heart and thyroid function.
8. Raisins
Raisins contain natural antioxidants, potassium, and fibre. They may help lower blood pressure and reduce risk factors for heart disease. A quarter cup provides about 2 grams of fibre and natural sweetness that replaces less healthy snacks.
9. Dates
Dates are rich in fibre, potassium, and antioxidants like flavonoids. They help regulate blood pressure and support overall vascular health. Two Medjool dates give about 3 grams of fibre and lots of natural energy.
10. Prunes
Prunes are well known for digestion, but they’re also rich in potassium and antioxidants that help reduce blood pressure and improve cholesterol. A serving of five prunes has 3 grams of fibre.
11. Figs
Dried figs provide fibre, potassium, calcium, and polyphenols. These nutrients support healthy blood pressure and arterial function. Four dried figs give about 7 grams of fibre—a big boost for heart health.
12. Apricots
Dried apricots are rich in potassium, vitamin A, and antioxidants. They help regulate heart rhythm and protect cells from damage. A quarter cup provides about 3 grams of fibre and plenty of natural sweetness.
13. Cranberries (unsweetened)
Unsweetened dried cranberries are high in polyphenols and fibre. They may help reduce arterial stiffness and improve cholesterol levels. A quarter cup gives about 2 grams of fibre, with antioxidants that target inflammation.
Final Thoughts
Adding nuts and dried fruits to your daily diet is one of the simplest ways to support your heart. Almonds, walnuts, and pistachios supply healthy fats and protein, while dried fruits like figs, apricots, and dates provide fibre and antioxidants that protect blood vessels. Portion sizes matter since these foods are calorie-dense, but a handful of nuts or a small serving of dried fruit can go a long way in improving cholesterol, lowering blood pressure, and keeping your heart strong.
