Frequently Asked Questions
Are pistachios heart healthy?
Are pistachios heart healthy?
Pistachios help your heart in four ways. First, most of the fat found in pistachios is "good" unsaturated fat, which can lower blood cholesterol and the risk of heart disease when replacing saturated fat in the diet4. Second, pistachios offer the highest levels of cholesterol-busting phytosterols among snack nuts, and are a good source of fiber, both of which reduce the absorption of cholesterol from the diet5. Also, among snack nuts, pistachios are the highest in polyphenols, antioxidants with potential heart health benefits6. Finally, pistachios offer potassium. An inadequate intake of potassium is characterized by increased blood pressure and may increase the risk of cardiovascular disease and stroke7.
You'll also find pistachios included in the FDA's first ever qualified health claim for conventional food, which states: "Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."
References
- Rainey CJ, Nyquist, Food Research Inc., Los Angeles. Unpublished original research 2006
- Wu et al, "Lipophilic and hydrophilic antioxidant capacities of common foods in the United States," J. Agric Food Chemi, 52 (12), 4026-4037
- Complete Food and Nutrition Guide, 3rd Edition, Roberta Duyff
- Institute of Medicine, 2002a. "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Washington , DC: National Academy Press
- American Chemical Society, "Sunflower seeds, pistachios among top nuts for lowering cholesterol," Dec. 7, 2005.
- Wu et al, "Lipophilic and hydrophilic antioxidant capacities of common foods in the United States," J. Agric Food Chemi, 52 (12), 4026-4037
- Institute of Medicine, 2004. "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate." Washington DC
- "Trans fat share attack on Americans' hearts," USA Today, accessed online Feb. 23, 2007
- "Trans Fatty Acids," AmericanHeart.org, accessed online Mar. 5, 2007
- Sabate, J. (2003) "Nut consumption and body weight," American Journal of Clinical Nutrition, 78(3), 647S-650.
- Seeram NP, Aviram M, Zhang Y, Henning SM et al. Comparison of Antioxidant Potency of Commonly Consumed Polyphenol-Rich Beverages in the United States. J Agric Food Chem. 2008 Feb 27;56(4):1415-1422.
- Painter, J. The Pistachio Principle: Calorie Reduction Without Calorie Restriction. Weight Management Matters, 6(2),8.
- U.S. Dept. of Agriculture. (2007). USDA National Nutrient Database for Standard Reference, Release 18. Beltsville, MD: USDA Agricultural Research Service, Nutrient Data Laboratory.