Pine nuts contain a variety of nutrients that contribute to heart health and may lower the risk of cardiovascular disease, including antioxidants that help with long and short-term heart health. The unsaturated fats in nuts help raise HDL or good cholesterol levels and lower LDL or “bad” cholesterol levels. Omega-3 fatty acids may prevent arrhythmias and help reduce blood clotting.

Pine nuts may help keep blood sugar levels stable, thanks to the balance of fats, fiber, and protein. Additionally, the magnesium in pine nuts may help improve insulin's ability to uptake glucose. The omega-3 fatty acids found in pine nuts can help build and repair cells in the brain. The antioxidants in pine nuts may also help lower the cellular stress and inflammation in the brain, which may improve overall cognition and reduce the risk of dementia.