Which nut is actually the most beneficial for your heart?

Walnuts are most often called the leaders when it comes to omega-3 fatty acids, which really do help your heart. But almonds with their potassium and magnesium are just as beneficial, as is hazelnuts. It's easy to check - just look at the composition on the package: if a handful of nuts has plenty of polyunsaturated fats and minimal salt, then it's a good choice for your cardiovascular system. The main thing is to eat them regularly, but in moderation, not a bucketful a day.

Almonds contain the most vitamin E among nuts, and it's a powerful antioxidant that protects blood vessel walls from damage. Plus they've got potassium and magnesium, which help your heart contract more evenly and regulate blood pressure. Walnuts are good too - they really do have a lot of omega-3, but almonds often lose out to them in terms of hype, even though they're just as beneficial.

Practical tip: don't get hung up on just one kind. Better to switch it up - almonds one day, walnuts another, hazelnuts another. That way you'll get the full spectrum of beneficial compounds, and your body won't get used to just one source. And here's the important thing: eat nuts with their skin on if you can - that's where a lot of the good stuff is concentrated. Raw or lightly roasted beats salted or sugared.

A portion a day is roughly a handful, somewhere around 20-30 depending on size. You don't need more than that - they're calorie-dense, though the calories are good ones. If you have stomach issues, try soaking nuts in water overnight - they're easier to digest that way.