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LMU 35 – Harnessing the Power of Nuts: A Breakthrough in Health

Nut Consumption and Risk of Cardiovascular Disease

LMU 35 – Harnessing the Power of Nuts: A Breakthrough in Health

Source: Journal: Biomedical Central, December 5, 2016

Lifestyle Medicine Update (December 22, 2016)


In today’s discourse, we delve into a groundbreaking research paper published on December 5, 2016, in the esteemed journal Biomedical Central. The paper, titled “Nut Consumption and Risk of Cardiovascular Disease, Total Cancer, All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-analysis of Prospective Studies,” reshapes our understanding of nuts as a potent contributor to health enhancement.

Shifting Perceptions: Navigating the Nut Paradigm

Historically, nuts carried the weight of concern due to their high fat content. The prevailing notion, fuelled by apprehensions of potential weight gain, led to discouraging their regular consumption. This apprehension, however, has been challenged by a surge of studies that have redefined the role of nuts in our diet. The pivotal revelation appeared – the consumption of a mere twenty grams, equivalent of two tablespoons, of nuts daily is associated with remarkable reductions in cardiovascular disease and other health risks.

Unveiling the Insights: Unearthing Key Findings

The meticulous analysis presented in the December 5, 2016, issue of Biomedical Central reverberates with resounding insights. Within the realm of nut consumption, profound outcomes transpired:

  • A daily intake of 20 grams of nuts translated to a nearly 30% decrease in coronary heart disease risk.
  • Nut consumption showed a 15% reduction in cancer risk, complemented by a 22% decline in premature mortality.
  • Nurturing an average of at least 20g of nuts daily unveiled a notable decrease in mortality risk due to respiratory diseases by approximately 50%. Similarly, a near 40% decrease in diabetes-related mortality emerged, with less data available on this aspect.

Pooling from 29 comprehensive studies exploring the nexus between nut consumption and disease susceptibility, the researchers underscored the pivotal conclusion: “Higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality, and mortality from respiratory disease, diabetes, and infections.”

Nutrient Alchemy: The Science Behind Protection

Delving into the mechanisms that fortify nut consumption’s protective cloak, the researchers shed light on the inherent properties of nuts. Magnesium, polyunsaturated fats, and fiber emerge as nutritional protagonists, intricately lowering cardiovascular disease risk and improving cholesterol levels. Notably, specific nuts such as walnuts and pecans, with their antioxidant-rich profiles, assume a pivotal role. Walnuts especially reveal potent guardianship against heart disease and cancer.

Navigating the Optimal Path: The Nut Odyssey

Emphasizing moderation, the research underscores that consuming beyond the 20-gram threshold does not yield added benefits, possibly fostering unintended weight gain. The notion of incorporating a daily handful of nuts resonates, echoing my personal wellness checklist. The compounding evidence of reduced risk of heart disease, cancer, all-cause mortality, and various health conditions amplifies the allure of regular nut consumption. Ponder, if you will, the nut of choice—walnuts, which emerge as potent defenders, albeit with other nuts bestowing their benefits.

Embracing the Nut Journey: A Sensible Choice

In culmination, the essence is resounding – by embracing nuts into your daily routine, you embark on a journey towards fortified health. With profound protective effects unveiled by research, the resounding message is clear – a measured indulgence in nuts is a step towards nurturing your well-being.


  1. Biomedical Central:
  2. ScienceDaily:
  3. Acupuncture Today:


Dr. James Meschino


Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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