Nuts and seeds are small but nutrient-dense foods that support heart health. Common varieties like almonds, walnuts, and pumpkin seeds are easy ways to boost heart-protective nutrients in your diet.

1. Walnuts

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Walnuts are often touted as a brain health superfood , but they may also promote heart health.

They're a good source of blood vessel-supporting copper and omega-3 fatty acids , which can help manage blood pressure, cholesterol, and triglyceride levels. Walnuts are also the only plant-based sources of omega-3s.

Whole or halved walnuts are easy to sprinkle on top of oats and salads, or as a nutritious boost for baked treats like brownies. One ounce of walnuts has 185 calories, 4.3 grams of protein, and 18.5 grams of fat, with 2 grams of polyunsatura

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