Crack into the science behind these two popular nuts.
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- Walnuts are a source of omega-3 fats that can help improve cholesterol.
- Almonds are also nutrient-rich and deliver vitamin E and fiber.
- Both can fit into a heart-healthy diet, but walnuts may have a slight edge.
When it comes to heart-healthy snacks, nutrition experts agree that nuts are often their top choice. Nuts, specifically walnuts and almonds, are rich in unsaturated fats, fiber, vitamins, minerals and plant compounds.1 Both have been associated with a lower risk of cardiovascular disease and improved cholesterol levels when enjoyed regularly, but when it comes to supporting heart health, does one have an edge over the other?1
The good news is that both nuts contain several nutritional benefits that deserve a place in a heart-healthy eating pattern; however, each one brings a unique nutritional profile to the table. Here’s what registered dietitians, along with the latest research, have to say about walnuts versus almonds and which one comes out on top.
How Walnuts Impact Heart Health
Walnuts have earned the reputation as one of the most heart-friendly nuts. “Walnuts are the only tree nut that are an excellent source of alpha-linolenic acid, or ALA, a plant-based omega-3 fatty acid,” says Lauren Manaker, M.S., RDN, LD. In fact, 1 ounce (which is about 14 walnut halves) provides approximately 2.5 grams of ALA.2 “That matters because omega-3 fats are consistently linked to cardiovascular health, and walnuts deliver this one in a way no other tree nut does,” says Manaker
Studies suggest that regularly consuming walnuts is associated with a lower risk of cardiovascular disease and may help lower LDL (“bad”) cholesterol and triglyceride levels while supporting healthy cholesterol overall, especially when walnuts replace foods high in saturated fat.3 Research also suggests walnuts may support heart health by promoting beneficial changes in the gut microbiome, including bacteria associated with healthier blood pressure and cholesterol levels.4
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How Almonds Impact Heart Health
Although walnuts are often recognized for their omega-3 content, almonds bring a different set of heart-healthy nutrients to the table. A 1-ounce serving (about 23 almonds) provides approximately 6 grams of protein and 4 grams of fiber, along with vitamin E, magnesium and heart-healthy monounsaturated fats.5 According to Danielle Smiley, RDN, LDN, CD-N, “These nutrients help support healthy cholesterol levels, blood pressure and overall cardiovascular function.”6
A review of multiple clinical studies found that regularly eating almonds significantly reduced total cholesterol, LDL (“bad”) cholesterol and apolipoprotein B (ApoB), which is a marker associated with cardiovascular disease risk.6
Johannah Katz, M.A., RD, says almonds may be especially beneficial for people looking to boost their fiber and vitamin E intake. “Almonds may have a slight edge if someone wants a higher-fiber, vitamin E-rich nut,” she says. Fiber has been shown to help support healthy cholesterol levels and reduce inflammation.7 Vitamin E acts as an antioxidant that helps to protect the cells from oxidative stress.8
Amini S, Navab F, Rouhani MH, Jamialahmadi T, et al. The effect of vitamin E supplementation on serum low-density lipoprotein oxidization: A systematic review and meta-analysis of clinical trials. Eur J Pharmacol. 2025 Jun 15;997:177491. doi: 10.1016/j.ejphar.2025.177491.
Which One Is Better for Heart Health?
So, which one is better? The answer is closer than you might think. According to Manaker, “Both walnuts and almonds earn a spot in a heart-healthy diet, but walnuts have a distinctive edge.” This is due to their unique alpha-linolenic acid (ALA) content and decades of extensive cardiovascular research.3
Smiley and Katz point out that the “best” nut is ultimately the one you’ll eat regularly, and that choice should depend on your goals. “Heart health isn’t built by one ‘superfood’—it’s built by sustainable eating habits,” says Smiley. “Walnuts have a unique advantage because they’re rich in plant-based omega-3s, while almonds provide more vitamin E, magnesium, fiber and monounsaturated fats. Both support heart health in different ways,” adds Smiley.35
If heart health is your primary goal, walnuts earn a slight edge because of their unique ALA content and extensive body of research. But almonds are a close second, and including both throughout the week is an easy way to enjoy the nutrients that each one has to offer.
Other Tips for Including Nuts in a Heart-Healthy Diet
Whether you prefer walnuts, almonds or both, how you incorporate them into your eating pattern matters just as much as which variety you choose. These dietitian-approved tips can help you enjoy the benefits of nuts while keeping your meals balanced.
- Aim for a small handful. A serving of nuts is about 1 ounce, or roughly a small handful. Nuts are nutrient-dense and calorie-dense, so keeping portions consistent allows you to enjoy their heart-healthy fats and nutrients while fitting them comfortably into your overall eating pattern.
- Think addition instead of restriction. Rather than viewing nuts as another food to “fit in,” use them to enhance the meals you already enjoy. Sprinkle chopped walnuts or almonds over oatmeal or add a serving to salads or grain bowls for extra texture and nutrition.
- Pair nuts with fiber-rich foods. Combining walnuts or almonds with fruit, vegetables or whole grains helps to create a satisfying snack or meal that provides healthy fats, fiber and lasting energy.
- Choose unsalted or lightly salted varieties. If you’re watching your sodium intake or managing high blood pressure, opt for unsalted or lightly salted nuts. You’ll still get all of the nutritional benefits without excess sodium.
- Keep them convenient. Portion walnuts or almonds into small containers or snack bags ahead of time so they’re easy to grab when hunger strikes. Making nutritious choices convenient often makes them easier to stick with.
- Enjoy both throughout the week. Since walnuts and almonds each provide unique nutrients, rotating between them allows you to benefit from the strengths of both while adding variety to your meals and snacks.
DATE . 8/Aug/2026