9 Nuts and Seeds to Include in a Heart-Healthy Diet

A heart-healthy kitchen does not need a shelf full of expensive specialty foods. A bag of unsalted peanuts, a jar of ground flaxseed, or a small handful of walnuts can make everyday meals more satisfying while adding plant protein, fiber, and unsaturated fats.

The most useful question is not “Which nut cleans my arteries?” None does. Instead, ask what nuts or seeds can replace in the meals you already enjoy. A spoonful of walnut-bean spread can stand in for a butter-heavy spread. Pumpkin seeds can add crunch to vegetables without a salty processed topping. Plain yogurt with almonds and berries offers a different approach to a sugary snack.

This substitution matters because replacing saturated fats with unsaturated fats is part of the American Heart Association’s guidance for reducing cardiovascular risk. Nuts and seeds work best within a broader pattern that includes vegetables, fruit, beans, whole grains, and appropriate protein sources—not as an extra that makes the rest of the diet irrelevant.

The following nine choices are not ranked. Each offers a different flavor, texture, or way to cook. You do not need to eat all nine, and there is no special combination required for benefits. Choose the ones you enjoy, can afford, and can safely eat.

What makes nuts and seeds a useful choice?

Most nuts and many seeds contain substantial unsaturated fat, along with varying amounts of fiber and protein. The American Heart Association’s guide to nuts describes a typical nut serving as a small handful, about 1 ounce, or 2 tablespoons of nut butter. That is a practical reference, not a requirement to add that amount on top of every meal.

For seeds, a tablespoon or two is often a manageable starting amount in a recipe. Smaller amounts can still add texture and variety. Some recipes below use less than a full nut serving per person because the nuts are one component of a dip, salad, or breakfast.

Choose unsalted nuts and seeds most often. Raw and dry-roasted varieties can both fit. For nut and seed butters, compare labels for sodium, added sugar, and added coconut or palm oil. A short ingredient list is convenient, but the nutrition label is more useful than marketing terms such as “natural.”

Fiber deserves a place in the bigger picture, too. Nuts and seeds contribute some, while beans, oats, vegetables, and fruit provide additional fiber. Rather than relying on one topping, build meals that include several of these foods. If you are increasing fiber substantially, start with smaller portions and increase gradually as tolerated.

Before making the recipes

These recipes use cooked, cooled beans or chickpeas that were prepared without salt; they do not call for dry legumes. No-salt-added canned options, drained and rinsed, are a convenient alternative, although their nutrition will differ. Wash produce before preparing it.

Nutrition estimates are calculated from ingredient weights using representative USDA FoodData Central data. Each estimate includes the listed recipe ingredients only, not optional serving accompaniments or variations. Brands, substitutions, and actual portions change the results. Very low sodium estimates assume unsalted nuts and seeds, unsalted home-cooked beans, and no added salt.

For all perishable recipes, refrigerate promptly at 40°F/4°C or below, within 2 hours of preparation or cooking—or 1 hour if the temperature is above 90°F/32°C. These limits follow USDA leftover-safety guidance. The recipe-specific storage windows below assume that safe handling.

1. Walnuts

Walnuts have a pleasantly earthy flavor that works in savory food as well as oatmeal. They are also one of the foods highlighted by the NIH Office of Dietary Supplements as a source of alpha-linolenic acid, or ALA, a plant omega-3 fat.

ALA is not the same as the EPA and DHA found in seafood. The body converts only a small amount of ALA into those other forms, so walnuts should not be described as a direct nutritional replacement for fish. They are useful in their own right, especially when they replace a food higher in saturated fat.

Recipe: Walnut-Lemon White Bean Dip

White beans make this dip creamy without cream, while walnuts give it body. Serve with vegetables or use as a sandwich spread; those accompaniments are not included in the nutrition estimate.

Yield: 4 servings. Portion: One-quarter of the batch, approximately 1/3 cup.
Prep: 10 minutes. Cook: 0 minutes. Total: 10 minutes.
Equipment: Food processor or small blender.

Ingredients

• 1 1/2 cups cooked white beans, well drained, weighed to 250 g
• 1/4 cup walnut pieces, 28 g
• 2 tablespoons lemon juice, 30 g
• 2 teaspoons extra-virgin olive oil, 9 g
• 1 small garlic clove, peeled, 3 g
• 2 tablespoons water, 30 mL

Instructions

1. Place the walnuts and garlic in the processor. Pulse until finely chopped, stopping to scrape down the sides.
2. Add the beans, lemon juice, olive oil, and water. Process until creamy, about 1–2 minutes, pausing as needed to scrape the bowl.
3. Transfer to a container and divide into four equal portions. Serve cold or cool; the dip will thicken slightly when chilled.

Variation: For a milder flavor, omit the garlic and replace 1 tablespoon of the lemon juice with water.

Storage: Refrigerate in a covered container for up to 3 days. Stir before serving. Freeze individual portions for up to 2 months for quality and thaw overnight in the refrigerator.

Approximate nutrition per serving: 155 calories; 7.2 g protein; 17.4 g carbohydrate; 4.4 g fiber; 4 mg sodium.

2. Almonds

Almonds are easy to portion, chop, and use without much preparation. Whole almonds make a portable food; sliced or chopped almonds distribute more evenly through yogurt and vegetables. Neither form needs a sugar coating to taste good.

The American Heart Association includes almonds among its healthier nut choices. Their practical advantage is versatility: a modest amount provides crunch without turning breakfast into a large bowl of nuts. Keep an eye on flavored varieties, which may contain considerably more sodium or added sugar than plain almonds.

Recipe: Almond-Blueberry Yogurt Cups

Plain Greek yogurt supplies the creamy base, blueberries add sweetness, and chopped almonds keep the texture interesting. This makes a substantial snack or a light breakfast component, depending on your needs.

Yield: 2 servings. Portion: Half the batch, approximately 1 cup.
Prep: 5 minutes. Cook: 0 minutes. Total: 5 minutes.

Ingredients

• 1 1/2 cups plain nonfat Greek yogurt, weighed to 340 g
• 1 cup blueberries, 150 g
• 1/4 cup whole unsalted almonds, 28 g, roughly chopped
• 1/4 teaspoon ground cinnamon, 0.6 g

Instructions

1. Stir the cinnamon into the yogurt until evenly distributed.
2. Divide the yogurt between two bowls or lidded containers. Add half the blueberries to each.
3. Divide the chopped almonds between the bowls immediately before eating so they stay crisp.

Variation: Replace the blueberries with the same weight of chopped strawberries. If using a dairy-free yogurt, choose an unsweetened product and check its protein content; it may be much lower than Greek yogurt.

Storage: Refrigerate the yogurt and berries in covered containers for up to 3 days, or until the yogurt’s use-by date if sooner. Keep the almonds in a separate dry container and add when serving. Freezing is not recommended for the best texture.

Approximate nutrition per serving: 225 calories; 20.9 g protein; 20.2 g carbohydrate; 3.7 g fiber; 62 mg sodium.

3. Pistachios

Pistachios bring a distinctive green color and a gently sweet flavor to savory dishes. Buy them shelled if convenience will help you use them, or in the shell if you prefer the extra preparation. Measure the edible kernels, not the shells, when following a recipe.

As with other nuts, the overall portion and what they replace matter more than a claim that pistachios have a unique medicinal effect. The Mayo Clinic overview of nuts and heart health emphasizes unsalted choices and portions. Citrus, greens, and a small amount of pistachio can make a vegetable side more appealing without a large amount of cheese or creamy dressing.

Recipe: Pistachio, Orange, and Spinach Salad

Juicy orange segments supply much of this salad’s moisture, so the dressing can stay simple. It is a side dish rather than a complete dinner on its own.

Yield: 2 side servings. Portion: Half the batch, approximately 2 loosely packed cups.
Prep: 10 minutes. Cook: 0 minutes. Total: 10 minutes.

Ingredients

• 4 packed cups baby spinach, 120 g, washed and dried
• 2 medium oranges, peeled and segmented, 260 g edible fruit
• 1/4 cup shelled unsalted dry-roasted pistachios, 28 g, roughly chopped
• 1 tablespoon lemon juice, 15 g
• 2 teaspoons extra-virgin olive oil, 9 g

Instructions

1. Remove the orange peel, visible seeds, and any tough central pith. Cut large segments into bite-size pieces.
2. Whisk the lemon juice and olive oil in a large bowl. Add the spinach and oranges and toss gently.
3. Divide between two plates and scatter half the pistachios over each. Serve promptly.

Variation: Replace the oranges with the same edible weight of peeled clementines. Avoid substituting sweetened canned fruit if you want the same unsweetened flavor profile.

Storage: For meal prep, refrigerate washed, dried spinach and cut oranges separately for up to 2 days. Store the dressing separately and the pistachios dry. Assemble just before serving; dressed leftovers are best eaten within 1 day. Do not freeze.

Approximate nutrition per serving: 196 calories; 5.9 g protein; 21.9 g carbohydrate; 5.9 g fiber; 48 mg sodium.

4. Peanuts

Peanuts are technically legumes, but they deserve a place in this practical list because they are used like nuts and offer a similar combination of fat, protein, and fiber. Mayo Clinic includes peanuts among heart-healthy choices.

They can also be a more affordable option than some tree nuts, depending on local prices. Plain peanuts and peanut butter can both fit. For peanut butter, compare labels rather than assuming a product with a health-focused name has less sodium or added sugar. In this recipe, a small amount of chopped peanuts adds crunch to a larger serving of vegetables and chickpeas.

Recipe: Peanut-Cucumber Chickpea Crunch

This lemony chopped salad combines a crisp texture with the substance of chickpeas. Enjoy it as a hearty side or part of a lunch with other foods according to your appetite.

Yield: 2 servings. Portion: Half the batch, approximately 1 1/2 cups.
Prep: 15 minutes. Cook: 0 minutes. Total: 15 minutes.

Ingredients

• 1 cup cooked chickpeas, well drained, 164 g
• 1 cup diced cucumber with peel, 150 g
• 1 cup diced red bell pepper, 150 g
• 1/4 cup unsalted dry-roasted peanuts, 28 g, coarsely chopped
• 2 tablespoons lemon juice, 30 g
• 1 teaspoon extra-virgin olive oil, 4.5 g
• 1/2 teaspoon ground cumin, 1 g

Instructions

1. In a mixing bowl, whisk the lemon juice, olive oil, and cumin.
2. Add the chickpeas, cucumber, and bell pepper. Toss well, scraping the bottom so the seasoning coats the chickpeas.
3. Divide into two portions. Add half the peanuts to each just before eating.

Variation: Replace the cucumber with the same weight of diced celery for a different crunch. A nut or seed substitution is appropriate only if it is safe for the person eating it; it is not automatically an allergy-safe swap.

Storage: Refrigerate the salad without peanuts for up to 3 days. Keep the peanuts dry and separate until serving. Eat cold; freezing is not recommended because the cucumber becomes watery.

Approximate nutrition per serving: 272 calories; 12.0 g protein; 34.0 g carbohydrate; 9.5 g fiber; 12 mg sodium.

5. Chia Seeds

Chia seeds are useful when you want a thick, spoonable texture without cooking. They supply fiber and ALA, but they are not a proven stand-alone treatment for high cholesterol, high blood pressure, or weight loss. Harvard’s Nutrition Source notes that research on chia alone has not shown consistent cardiovascular benefits.

Preparation matters. Chia swells rapidly when it absorbs liquid. Do not swallow dry spoonfuls and then chase them with water. Use soaked chia or mix it thoroughly into moist food. Anyone with swallowing difficulties should ask their clinician whether chia is appropriate, even when hydrated.

Recipe: Strawberry Chia Pudding

This pudding uses mashed strawberries for flavor rather than syrup or sweetened milk. It is intentionally gently sweet; fully ripe berries make a noticeable difference.

Yield: 2 servings. Portion: Half the batch, approximately 1 cup.
Prep: 10 minutes. Cook: 0 minutes. Chill: 4 hours. Total: 4 hours 10 minutes.

Ingredients

• 1/4 cup chia seeds, 48 g
• 1 1/2 cups nonfat dairy milk, approximately 360 g
• 1 cup hulled strawberries, 150 g
• 1/4 teaspoon ground cinnamon, 0.6 g

Instructions

1. Mash the strawberries in a bowl with a fork, leaving a few small pieces if desired.
2. Whisk in the milk, cinnamon, and chia until there are no dry pockets. Let stand for 5 minutes, then whisk again to break up clumps.
3. Divide between two covered containers and refrigerate for at least 4 hours, until evenly hydrated and spoonable. Stir before eating; no dry clumps should remain.

Variation: Use unsweetened fortified soy beverage instead of milk if suitable for your allergies and preferences. The protein, sodium, and calorie estimates will change with the product.

Storage: Keep covered in the refrigerator for up to 3 days. Do not leave the pudding on the counter to thicken for several hours. Freezing is possible, but texture may separate; refrigeration is preferable for this small batch.

Approximate nutrition per serving: 203 calories; 10.6 g protein; 25.0 g carbohydrate; 9.9 g fiber; 80 mg sodium.

6. Ground Flaxseed

Flaxseed is another plant source of ALA and fiber. Choose ground flaxseed, sometimes called flax meal, for stirring into food. Mayo Clinic explains that ground flax is easier to digest than whole flaxseed, which may pass through the digestive tract undigested.

A small spoonful mixes readily into porridge or yogurt. Start modestly if you are not used to fiber-rich foods, and drink fluids appropriate to your medical needs. Mayo Clinic also advises against taking flaxseed at the same time as oral medications; ask your pharmacist how to fit it into your routine rather than guessing a spacing interval.

Recipe: Cinnamon Flax Oatmeal with Blueberries

Ground flax thickens this warm oatmeal slightly. Adding it near the end makes it easier to judge the final consistency.

Yield: 2 servings. Portion: Half the batch, approximately 1 1/2 cups, depending on evaporation.
Prep: 5 minutes. Cook: 10 minutes. Total: 15 minutes.
Equipment: Medium saucepan.

Ingredients

• 1 cup dry old-fashioned rolled oats, 80 g
• 1 cup nonfat dairy milk, approximately 240 g
• 1 cup water, 240 mL
• 2 tablespoons ground flaxseed, 14 g
• 1 cup blueberries, 150 g
• 1/2 teaspoon ground cinnamon, 1.3 g

Instructions

1. Put the oats, milk, water, and cinnamon in a medium saucepan. Bring just to a simmer over medium heat, stirring so the milk does not catch on the bottom.
2. Reduce the heat and cook for 5–7 minutes, stirring frequently, until the oats are tender. Lower the heat further if the mixture begins to foam up.
3. Stir in the flaxseed and blueberries. Cook for another minute, then remove from the heat and divide equally between two bowls.

Variation: Replace the blueberries with the same weight of diced pear. Keep the pear pieces small so they soften during the final minute, or add them earlier with the oats.

Storage: Refrigerate promptly in shallow covered containers for up to 3 days. Reheat with a splash of water or milk, stirring frequently, until the center reaches 165°F/74°C. Additional reheating liquid is not included in the nutrition estimate.

Approximate nutrition per serving: 274 calories; 11.2 g protein; 46.4 g carbohydrate; 8.1 g fiber; 56 mg sodium.

7. Pumpkin Seeds

Hulled pumpkin seeds, often sold as pepitas, are convenient for cooking because there is no tough outer shell to remove. Their savory flavor works well with vegetables and beans, and a small amount adds noticeable crunch.

They are not included here because of a claim that they uniquely lower blood pressure. They are another way to use seeds within the AHA’s broader approach of choosing plant proteins and replacing some saturated fat. Buy unsalted kernels, especially if the rest of the meal already contains bread, sauce, or other sources of sodium.

Recipe: Cumin Carrots with Pumpkin Seeds

A covered skillet softens the carrots first; uncovering it lets excess water evaporate. The pumpkin seeds go on last so they stay crisp.

Yield: 4 side servings. Portion: One-quarter of the batch, approximately 3/4 cup.
Prep: 10 minutes. Cook: 15 minutes. Total: 25 minutes.
Equipment: Large skillet with a lid.

Ingredients

• 1 pound carrots, 454 g, trimmed and cut into thin half-moons
• 1/4 cup unsalted roasted hulled pumpkin seeds, 28 g
• 2 teaspoons extra-virgin olive oil, 9 g
• 1/2 teaspoon ground cumin, 1 g
• 1 tablespoon lemon juice, 15 g
• 1/4 cup water, 60 mL

Instructions

1. Heat the olive oil in the skillet over medium heat. Add the carrots and cumin and stir for 2 minutes.
2. Carefully add the water, cover, and reduce the heat to medium-low. Cook for 8–10 minutes, stirring once, until the carrots are easily pierced with a fork.
3. Uncover and cook for 2–3 minutes to evaporate most of the water. If the pan dries before the carrots are tender, add another tablespoon of water.
4. Remove from the heat, stir in the lemon juice, and divide into four portions. Add the pumpkin seeds when serving.

Variation: Replace half the carrot weight with thinly sliced parsnips; check tenderness rather than relying only on the clock.

Storage: Refrigerate carrots without the seed topping for up to 4 days. Reheat to 165°F/74°C in a covered skillet or microwave, adding a little water if needed. Add the seeds afterward.

Approximate nutrition per serving: 108 calories; 3.2 g protein; 12.3 g carbohydrate; 3.7 g fiber; 80 mg sodium.

8. Sunflower Seeds

Sunflower kernels can be a useful alternative when you want a nut-like flavor in spreads. Choose the edible, shelled kernels for recipes; snack seeds sold in salty shells are a different product and are awkward to measure for cooking.

Plain kernels contribute fat, protein, and fiber without requiring a sweet or salty coating. Turning them into a bean-based spread also distributes a moderate quantity across several portions. If you have a nut allergy, do not assume that sunflower products are suitable without checking your own allergy guidance and the product’s manufacturing information. Seeds can cause allergies too.

Recipe: Sunflower-Basil Bean Spread

This is a thick, herb-forward sandwich spread rather than a traditional cheese-and-nut pesto. White beans help it blend without a large amount of oil.

Yield: 4 servings. Portion: One-quarter of the batch, approximately 1/3 cup.
Prep: 10 minutes. Cook: 0 minutes. Total: 10 minutes.
Equipment: Food processor.

Ingredients

• 1/2 cup unsalted dry-roasted sunflower kernels, 56 g
• 1 cup cooked white beans, well drained, 164 g
• 1 loosely packed cup fresh basil leaves, 20 g
• 2 tablespoons lemon juice, 30 g
• 2 teaspoons extra-virgin olive oil, 9 g
• 1 small garlic clove, peeled, 3 g
• 3 tablespoons water, 45 mL

Instructions

1. Put the sunflower kernels and garlic in the processor and pulse until finely chopped.
2. Add the beans, basil, lemon juice, olive oil, and water. Process for 1–2 minutes, scraping down the sides, until the spread is as smooth as your machine allows.
3. Divide into four equal portions. Use on sandwiches or alongside vegetables; bread and vegetables are not included in the estimate below.

Variation: Replace half the basil by weight with parsley for a less intensely basil-flavored spread.

Storage: Refrigerate in a covered container for up to 3 days. For longer storage, freeze in individual portions for up to 2 months for quality. Thaw overnight in the refrigerator and stir before using. Do not store this fresh herb-and-garlic mixture at room temperature.

Approximate nutrition per serving: 162 calories; 6.9 g protein; 14.6 g carbohydrate; 4.3 g fiber; 3 mg sodium.

9. Sesame Seeds

Sesame offers a pronounced flavor in a small quantity. Whole seeds add texture, while tahini—ground sesame paste—makes creamy dressings and spreads. They are related ingredients, but their volume measurements are not interchangeable, so follow the form specified in a recipe.

Sesame deserves a prominent allergy reminder. The FDA recognizes sesame, peanuts, and tree nuts among the major food allergens. Tahini is not a nut-free answer for everyone, and sesame can appear in breads and sauces as well as in obvious seed toppings. Read labels every time you shop.

Recipe: Sesame-Lemon Chickpea Toast

Mashed chickpeas hold the sesame seeds in place and make this more substantial than a seed sprinkle on bread. Tomato adds freshness without a separate sauce.

Yield: 2 servings. Portion: 1 slice of toast with half the chickpea mixture and half the tomato.
Prep: 10 minutes. Cook: 3 minutes. Total: 13 minutes.
Equipment: Toaster and mixing bowl.

Ingredients

• 1 cup cooked chickpeas, well drained, 164 g
• 2 tablespoons toasted unsalted whole sesame seeds, 18 g
• 1 tablespoon lemon juice, 15 g
• 1 tablespoon water, 15 mL
• 1/2 small garlic clove, finely grated, 1.5 g
• 2 slices whole-wheat bread, 64 g total
• 1 small tomato, 120 g, thinly sliced

Instructions

1. Mash the chickpeas in a bowl with the lemon juice, water, and garlic until mostly broken down but still textured.
2. Stir in the sesame seeds. Divide the mixture into two equal portions.
3. Toast the bread until crisp enough to support the topping. Spread half the chickpea mixture on each slice and add half the tomato. Serve immediately.

Variation: Replace the tomato with the same weight of sliced cucumber. For a wheat-free version, choose an appropriate gluten-free bread and recheck the label for allergens and sodium.

Storage: Refrigerate the chickpea mixture and tomato separately for up to 3 days. Assemble on freshly toasted bread rather than storing finished toast, which becomes soggy. Serve the filling cold; no reheating is necessary when it has been handled safely.

Approximate nutrition per serving: 280 calories; 13.4 g protein; 41.6 g carbohydrate; 10.2 g fiber; 156 mg sodium.

How to make these foods a sustainable habit

Start with one or two choices rather than buying nine open bags. Keep a small container of your favorite unsalted nut available for measured snacks, and choose one seed you enjoy in breakfast or vegetables. Chopping nuts helps a modest portion spread through a meal.

Think in terms of substitutions. Use a bean-and-seed spread instead of a butter-heavy topping, or add nuts to plain yogurt rather than automatically buying a sweetened crunchy mix. This is more useful than adding several handfuls of nuts to an already adequate meal simply because they are described as healthy.

Protect freshness. The American Heart Association recommends refrigerating nuts to help prevent rancidity. Keep opened bags tightly sealed, follow package directions for seeds and seed butters, and use clean, dry utensils. Buy quantities you can finish while fresh. Discard products with a distinctly stale, bitter, or rancid smell or taste.

Common questions

Do I need to avoid nuts because they contain fat?

Not automatically. The type of fat and the overall eating pattern matter. Nuts are energy-dense, so portions are useful, but removing them solely because they contain fat can overlook an opportunity to replace foods higher in saturated fat. Mayo Clinic recommends watching portions while including nuts as part of a healthy diet.

Are raw nuts always better than roasted nuts?

No. Plain raw and unsalted dry-roasted nuts can both be practical choices. Compare the labels of flavored products and check for added sodium, sugars, and saturated-fat-containing coatings. Roasting does not make a nut a different category of food, and enjoying the flavor can help make a sensible habit last.

Can these foods replace cholesterol medication?

No. These are foods to include in an overall eating pattern, not substitutes for statins, blood pressure medicine, or other prescribed treatment. Do not stop or reduce medication because you begin eating walnuts, flaxseed, or chia. Your clinician can help interpret cholesterol results and decide whether your treatment plan needs changing.

What if I have allergies or medical food restrictions?

Avoid your known allergens, including any ingredient in the recipes—not just nuts and seeds. Yogurt contains milk, and the toast contains wheat. Read labels and ask manufacturers about preparation practices when needed. Do not trial an unfamiliar seed at home as an assumed safe replacement after a serious nut reaction.

For a severe allergic reaction, such as breathing difficulty or throat swelling, follow your prescribed emergency plan, use prescribed epinephrine promptly, and seek emergency help; the FDA explains that food allergies can become life-threatening.

If you have kidney disease, swallowing difficulties, or another condition requiring individualized food or fluid restrictions, ask your healthcare team which portions and preparations suit you. This article provides general education, not a personalized medical diet.

A practical place to begin

Pick one food you already like and one meal where it makes sense. Add measured almonds to plain yogurt, make the walnut-bean dip for lunches, or try ground flax in oatmeal. There is no need to collect every seed or chase the most expensive nut.

The lasting value comes from enjoyable, repeatable meals: more plant foods, sensible portions, attention to sodium, and unsaturated fats used in place of some saturated fats. Nuts and seeds can help build that pattern without becoming the whole plan.

Sources

• American Heart Association: Go Nuts—choices, portions, and storage
• American Heart Association: Saturated fats and healthier substitutions
• NIH Office of Dietary Supplements: Omega-3 fatty acids for consumers
• Mayo Clinic: Nuts and your heart
• Mayo Clinic: Ground versus whole flaxseed
• Harvard Nutrition Source: Chia seeds, evidence, and preparation
• FDA: Food allergies—labeling, recognition, and response
• USDA Food Safety and Inspection Service: Leftovers and food safety
• USDA FoodData Central: Downloadable food composition datasets