Nuts have long been celebrated as a nutritional powerhouse, and with an ever-growing body of evidence supporting their health benefits. From promoting heart health to aiding in weight management, nuts provide a myriad of nutrients crucial for overall wellbeing.

There's a growing association between nut consumption and reduced risk of cardiovascular disease (CVD), a leading health concern in Australia. With CVD claiming a life every 12 minutes and contributing to one in four deaths, it remains a significant burden on both public health and the economy.

Many risk factors associated with CVD, such as abnormal blood lipids, high blood pressure, and type 2 diabetes, are preventable through healthy dietary choices and lifestyle modifications. Incorporating nuts into our daily diet has been shown to lower the risk of developing CVD, and reducing the risk of dying from it, as well as decreasing many of the risk factors. 

To mark Heart Week (6-12 May 2024), kick start a healthy habit by enjoying a handful of nuts each day. It's a simple step with profound benefits. If every Australian embraced this practice, not only would we reduce the incidence and severity of CVD, but we could also contribute to saving Australia close to $1 billion in health care costs annually.

Packed with heart-healthy fats, protein, fibre, vitamins, and minerals, nuts make a nutrient-rich addition to any diet. Let's go nuts for our hearts and our health with these flavour-packed, heart-friendly recipes.

Spiced Roasted Nut Mix

Delicious as a heart-healthy snacking staple.

Makes 8 healthy handfuls (8 serves). 10 min prep time. 12 min cook time

Ingredients

• 2/3 cup walnuts
• 2/3 cup cashews
• 2/3 cup almonds
• 2/3 cup pistachios
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp onion powder
• 1 tsp garlic powder

Method

1. Preheat oven to 160C.
2. Place nuts on lined baking tray and put in the oven to roast for 10-12 minutes or until nuts are lightly golden. Remove from oven and set aside to cool slightly.
3. Meanwhile, combine cumin, smoked paprika, onion powder and garlic powder in a small bowl and stir to combine.
4. Toss nuts through spice mix store in an air-tight container once cooled.

Tip

Customise the nuts and spices in this recipe to suit your individual preferences! Craving something spicy? Incorporate cayenne pepper or chili powder. Prefer macadamias or pecans? Feel free to roast those instead!