How Dry Fruits are Good for Heart | 5 Dry Fruits Good for the Heart – The Daily Nut Co.

How Dry Fruits are Good for Heart | 5 Dry Fruits Good for the Heart

Eating dry fruits and nuts have primary health benefits. Laden with all the essential nutrients, these dry fruits can be a great substitute for high-calorie snacks. These nuts are considered an ideal source of proteins, vitamins, minerals, dietary fiber, antioxidants, potassium and other macro-and micro-nutrients. Dry fruits like almonds, walnuts, pistachios, cashews, raisins etc. are known to be the nutritional powerhouse and can be consumed by all from toddlers to adults and old aged people in different forms. The heart is assigned the role of pumping blood to deliver a continuous supply of oxygen and essential nutrients to the brain and other vital organs.

Heart health can suffer due to various reasons; some of them are listed here

  • High cholesterol or High Blood Pressure
  • Diabetes
  • Smoke or Alcohol Intake
  • A family history of heart disease
  • Dietary Issues
  • Overweight or Obesity
  • Less Involvement In Physical Activity or Exercise

Through proper medications can only help you overcome some of these diseases while others can be prevailed over by good dietary habits. This may include a balanced diet, fruits and even a few dry fruits. Dry fruit benefits for the heart are innumerable; these dry fruits work miraculously for health problems.

5 Dry Fruits Good for the Heart


Available in almost every grocery store, Almonds are the easiest to find and consume. Plus, you can rely on them for considerable health benefits. Low in calories, almonds are highly nutritious and rich in healthy fats, proteins, fibre magnesium, antioxidants, vitamins and minerals and have evidence-based benefits related to the heart. An ounce of almonds contains 3.5 grams of fibre and 6 grams of protein which supply 161 cal. Studies have shown that almonds have the capability to reduce swelling, cholesterol and blood sugar.


Cashews are linked to innumerable health benefits and especially heart health. Regular intake of cashews can reduce the risk of cardiovascular disease, stroke, control blood sugar, and enhance a healthy heart. Generally, 5 ounces of cashews per week will reduce harmful cholesterol (LDL) levels and maintain healthy cholesterol to mitigate the risk of cardiovascular disease and other health problems. Besides being rich in magnesium, potassium, monounsaturated fatty acids and Vitamin E, it strengthens heart health and blood pressure.


Pistachios support a strong and healthy heart and blood vessels and reduce the risk of a heart attack multiple times. Adding pistachios to your diet will reduce the levels of oxidized-LDL/ harmful cholesterol to promote heart health. Prevent deposits or buildups in arteries by reducing low-density lipoprotein cholesterol and triglyceride levels; also, improves the health of arteries lining. Contributing more to heart health, intake of pistachios reduces the development of blood clots and heart inflammation, which may lead to heart attack or blockage.


High in heart-healthy unsaturated fats, walnuts are a sure addition to a healthy heart diet. Walnuts are essential to promote heart health due to the presence of antioxidants. An ounce of walnuts may contain more antioxidants than fruits. Besides having protein content, walnuts are rich in unsaturated fats, Omega -3 fatty acids, Vitamin E, Fiber, Plant Sterols and L-arginine, which promote heart health. It contains both monounsaturated and polyunsaturated fats to reduce bad cholesterol levels. Omega-3s fatty acids prevent irregular heart rhythms. Plaque in your arteries may lead to chest pain, coronary artery disease or a heart attack, which can be prevented by the intake of Vitamin E present in Walnuts. The presence of L-arginine stimulates the health of your artery walls and makes them flexible to prevent blood blockage or clots. Buy Premium Walnuts Online to get original dry fruit benefits for the heart.


Consider eating a handful of raisins if you have any heart-related issues, from pre-hypertension to arterial blockage. Raisins are high in potassium and have fibre, polyphenols, tannins, phenolic acid, and antioxidants to reduce the risk of heart disease by reducing blood pressure, blood sugar and LDL (bad) cholesterol levels. As a source of antioxidants, potassium and fibre, raisins can reduce heart strain, blood pressure and other heart problems. Iron present in raisins will save you from iron deficiency disease- ‘anaemia’ by fulfilling the intake of necessary minerals. These tiny grapes are naturally sweet and low in calories. Unsaturated fats improve cholesterol and heart health.

Containing an array of nutrients, dry fruit benefits for heart health are extensive and should be taken regularly.