Among 65 different foods examined in the study, nuts had by far the strongest protective effect, and peanuts figured as 32 percent of all nuts consumed. In a 1993 study of 34,500 Iowa women, those who ate nuts were found to be only 40 percent as likely to die of heart disease as those who never ate them. Nuts are also an excellent source of vitamin E, which protects against cell damage and prevents the oxidation of LDL cholesterol that is the first step toward atherosclerosis. In fact, low levels of vitamin E were predictive of heart attack almost 70 percent of the time, compared to only 29 percent for high cholesterol. The fiber in nuts also helps lower cholesterol, and their folic acid lowers the risk of cardiovascular disease.
Nuts are rich in copper and zinc, which are important for heart health.
In a study comparing almond oil and almonds, the oil from the nuts entered the bloodstream more slowly, peaked in about an hour, then decreased rapidly. The liquid oil entered the blood quickly and circulated longer, increasing the risk of the excess depositing on arteries.