Healthy Heart Nut Mix - Benefits of Nuts and Dried Fruits

What is a Healthy Heart Nut Mix?

A healthy heart nut mix is a combination of nuts and dried fruits that provides significant health benefits, especially when it comes to heart health. This mix delivers a nutritious punch of protein, fiber, vitamins, minerals, and plant compounds that can improve cholesterol levels, blood pressure, and overall cardiovascular wellbeing.

Common Ingredients in a Heart-Healthy Nut Mix

There are certain nuts and fruits often included in a mix aimed at optimizing heart health. These commonly include:

• Almonds: Rich in monounsaturated fats, fiber, vitamin E, magnesium and antioxidants
• Walnuts: A great source of alpha-linolenic acid (ALA) omega-3 fatty acids that benefit heart health
• Pistachios: Contain plant sterols to help lower LDL bad cholesterol levels
• Hazelnuts: An excellent source of monounsaturated fats that may improve cholesterol
• Dried cranberries: Provide a tart, chewy contrast and are high in antioxidants
• Dried cherries: Contain anthocyanins and quercetin that help lower blood pressure
• Unsweetened coconut flakes: Full of fiber and triglycerides shown to raise HDL good cholesterol
• Dark chocolate chunks: Rich in flavanols to increase blood flow and lower blood pressure

Benefits of Key Ingredients for Heart Health

Lets explore some of the top ingredients in more detail:

Almonds

Almonds have an impressive heart-healthy nutrient profile. Just a 1 ounce (28 gram) serving contains:

• 14 grams of monounsaturated and polyunsaturated fats: Help lower LDL and raise HDL cholesterol
• 3.5 grams of fiber: Helps remove LDL cholesterol from the bloodstream
• 7.62 mg of vitamin E: A powerful antioxidant that prevents LDL cholesterol oxidation
• 77 mg magnesium: Shown to lower high blood pressure

Walnuts

Walnuts offer a wealth of benefits for your ticker thanks to their anti-inflammatory omega-3 fatty acids called Alpha linoleic acid (ALA). One ounce (28 grams) of walnuts provides:

• 2.6g ALA Omega-3s: Improves blood vessel function and lowers inflammation
• 4g plant-based protein: May benefit people with Type 2 Diabetes reducing cardiac risk

Research confirms that eating walnuts is associated with reduced risk of heart disease. Walnuts omega-3s likely play a major role through anti-inflammatory effects and other mechanisms.

Pistachios

A one-ounce serving of pistachios offers:

• Plant sterols: Naturally blocks absorption of cholesterol in your gut
• Fiber: Further removes cholesterol from your body
• Potassium: Helps manage healthy blood pressure
• Lutein: An antioxidant that prevents LDL cholesterol from oxidizing and clogging arteries
• Phytosterols: Improves blood vessel flexibility

Together this unique nutritional profile makes pistachios a heart-smart snack choice. Studies demonstrate pistachios LDL cholesterol lowering effects.

Hazelnuts

Like almonds, the monounsaturated and polyunsaturated fats in hazelnuts provide heart benefits. One ounce (28 grams) of hazelnuts has:

• 17 grams of fatty acids: Primarily oleic acid, a monounsaturated fat that lowers LDL and triglycerides
• 0.2 grams plant sterols: Blocks cholesterol absorption
• 12% RDA manganese: A mineral involved in metabolizing fats and blood sugar regulation

Clinical research found that eating hazelnuts reduces risk factors connected to heart disease by improving cholesterol levels and antioxidant status.

Crafting Your Own Heart Healthy Trail Mix

Customizing your own nut mix lets you control the ingredients, portions, flavors and nutrition to meet your dietary needs. Here are some tips for creating an ideal heart-healthy blend:

Pick a Variety of Nuts and Seeds

Go beyond just almonds and cashews. Mix up textures and nutrition profiles by selecting 4-5 different nuts/seeds like walnuts, pecans, pistachios, pepitas, sunflower seeds, flaxseed, hazelnuts, Brazil nuts and macadamias.

Add Nutritious Dried Fruits

Complement your nuts with fiber-rich dried fruits like tart cherries, cranberries, apples, apricots, figs, dates or raisins. Go for unsweetened when possible.

Include Heart-Protective Superfoods

Boost nutrition by mixing in cacao nibs, goji berries, mulberries, coconut flakes and tiger nuts. Sprinkling a few blueberries adds tasty antioxidants too.

Spice It Up With Seeds and Shavings

Try adding a spice kick with chili powder, cayenne pepper, curry powder, cumin or garlic powder. For texture include shredded coconut, sesame seeds or coconut shavings

Sweeten Lightly If Desired

Use the natural sweetness in fruits like dates, figs and apples to lightly sweeten instead of added sugars. A touch of honey, pure maple syrup or stevia are lower glycemic options too.

Portion Control is Key

Enjoy your homemade mix in controlled portions. About 1/4 cup makes a reasonable serving size. Pre-portion mixes into snack bags or small containers for grab-and-go convenience.

Choosing Store-Bought Heart Healthy Nut Mixes

If you dont have time to make DIY combinations, many prepackaged products provide heart-helping ingredients. But labeling claims can be misleading. Heed this advice when selecting store-bought mixes:

Check the Ingredient List

Scan for nuts with proven benefits like almonds, walnuts, hazelnuts and pistachios. Seek interesting additions like goji berries, cacao nibs and seeds too. Watch added sugars, oils and excessive sodium though.

Beware of Buzzwords

Phrases like heart healthy, Cardio Mix or Smart Heart sound impressive but don't guarantee nutrition quality. Dig deeper and read nutrition facts and ingredients.

Calculate Net Carbs

If following low-carb or keto diets, calculate net carbs in mixes with dried fruits. Total carbs minus fiber equals net carbs.

Check Your Allergies

Tree nut allergies are common. Check labels closely to avoid ingredients like almonds, cashews, walnuts and pecans if needed.

Mind Your Portions

Even with healthy ingredients, nuts and seeds pack in calories and fat. Enjoy pre-made mixes in the suggested serving sizes.

Avoid Added Sugars

Some commercial mixes add lots extra sugars which provide empty calories without nutrition. Keep added sugars minimal per serving.

Pick Confident Brands

Established health food brands committed to quality sourcing and nutrition may offer some of your best store-bought options.

Reviews of the Top Store-Bought Heart Healthy Nut Mixes

Here is an overview of some top-rated heart healthy prepackaged nut and fruit mixes you can buy online or in stores:

Sahale Snacks Heart Healthy Nut Mix

This blend brings together nuts and fruits specifically targeting heart wellness in delicious flavors. The mix includes almonds, pecans, peanuts, hazelnuts, dried apples, dried plums, dried cranberries which deliver stellar nutrition from antioxidant vitamins to magnesium and plant sterols for healthy circulation.

Wonderful Pistachios Heart Healthy Mixes

As a leader in pistachios, Wonderful produces several desk-friendly pistachio blends to support a happy heart. Varieties include Sweet & Salty, Roasted & Salted, Honey Roasted, Chili Roasted and No Shells mixes paired with almonds, cherries, cranberries and seeds.

Blue Diamond Almonds Heart Healthy Nut Thins

For heart benefits plus crunch, check out Blue Diamond Nut Thins. These crispy snacks blend whole grain crackers with almonds, seeds, and dried cranberries, raspberries, or pomegranate. They make an easy heart-protective snack option to stash in your bag.

Natures Bounty Trail Mixes

Natures Bounty is known for high quality supplements and they bring that same commitment to quality ingredients in their trail mixes. Heart-focused options include pistachios paired with touches of dark chocolate and chili spice or a cranberry and nut protein mix packing 10g of plant protein per serving.

Garden of Eatin Blue Corn Tortilla Chips

Rethink traditional tortilla chips by trying Garden of Eatin blue corn chips baked with walnuts and flaxseed. This tasty snack adds in omega-3 ALA fats from walnuts along with vitamins and minerals absent from regular chips. Crunch through flavors like Sea Salt or Chili Lime.

DIY Healthy Heart Nut Mix Recipe

Want to whip up your own custom trail mix focused specifically on heart health? Here is a delicious recipe to try at home:

Ingredients

• 1 cup raw almonds
• 12 cup raw walnuts
• 12 cup raw pistachios (shelled)
• 13 cup raw pepitas
• 14 cup goji berries
• 2 Tbsp chia seeds
• 14 cup dried tart cherries
• 14 cup unsweetened coconut flakes
• 14 cup cacao nibs
• 1 Tbsp unsweetened cocoa powder
• 1 tsp cinnamon
• 14 tsp salt

Instructions

1. Add almonds, walnuts, pistachios, pepitas, goji berries, chia seeds, tart cherries and coconut flakes to a large bowl. Toss to combine.

2. Add cacao nibs and cocoa powder. Sprinkle cinnamon and salt over mix and toss again until evenly distributed.

3. Portion your heart healthy nut mix into single-serve containers or snack bags. Enjoy a 14 cup serving for a nutrition-packed snack or treat.

This homemade combo offers anti-inflammatory omega-3s from the walnuts, blood pressure and cholesterol-lowering compounds courtesy of the pistachios, cherries, cacao nibs, pepitas and other antioxidant-rich ingredients. It makes for a deliciously healthy snack supporting your cardiovascular system.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.