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HowToPreventHeartDisease.com |
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How Can Nuts Prevent Heart Disease? People usually treat nuts as a kind of junk snack food because most nuts found in party are usually salted, flavored or covered with honey or sugar. In reality, nuts are excellent sources of healthy fat, protein, and fiber. Most of the fat in nuts is monounsaturated fat (such as in almonds, pistachios, pecans and hazelnuts), as well as omega-6 and omega-3 polyunsaturated fat (such as in walnuts and pine nuts). But some of them do contain saturated fat, for instance, Brazil nuts, cashews and macadamia nuts. A number of vitamins and minerals, including folate, magnesium, potassium and Vitamin E, as well as other healthful nutrients are found in nuts. One exception is chestnut, which is lower in all types of fats but higher in starchy carbohydrate than other nuts. Nuts are rich in arginine, an amino acid needed to make a molecule called nitric oxide that relaxes constricted blood vessels and eases blood flow. Numerous clinical studies have suggested that people who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them.
Several reasons could explain why nuts have such
an effect. The unsaturated fats they contain help lower LDL (bad) cholesterol
and raise HDL (good) cholesterol. One group of unsaturated fat found in walnuts,
the omega-3 fatty acids, appears to prevent the development of erratic heart
rhythms. Omega-3 fatty acids that are also found in fatty fish such as salmon
and bluefish may also prevent blood clots.
In a recent study published online February 19, 2019 in journal ‘Circulation Research’, researchers from the Harvard T.H. Chan School of Public Health reported that people with diabetes who regularly eat nuts, especially tree nuts, may be less likely to develop heart disease than those who rarely, if ever, consume nuts. The study also found that diabetics who ate at least 5 servings (28 grams or one ounce) of nuts a week were 17 percent less likely to develop heart disease than people with diabetes who had no more than 1 serving of nuts weekly. For people with diabetes, adding just 1 extra serving of nuts a week was associated with a 3 percent lower risk of developing cardiac conditions and 6 percent lower risk of dying from heart problems. Tree nuts such as walnuts, almonds, Brazil nuts, cashews, pistachios, pecans, macadamias, hazelnuts and pine nuts, according to researchers, were more strongly linked to a lower risk of heart disease than peanuts that are actually legumes that grow underground. Higher consumption of tree nuts was found to be associated with lower risk of total cardiovascular disease, coronary heart disease incidence, and mortality because of cardiovascular disease, cancer, and all causes, whereas peanut consumption was associated with lower all-cause mortality only. One reason why tree nut might be more beneficial is that they tend to be consumed with the skin, in which most antioxidants reside (at least the common nuts walnuts, almonds and hazelnuts), while peanuts are often eaten without the peel. Furthermore, peanuts are usually roasted and salted, and the added salt might somehow reverse the benefit from the original nut components.
A serving of nuts is about 24 almonds, 18 cashews,
12 hazelnuts, and 14 walnut halves. Because different nuts supply a different
mix of nutrients, it is best to mix a variety of nuts into a healthy eating
plan. However, nuts have a high fat content, and are high in energy. A serving
of nuts has about 175 kcal. Hence, for people who need to watch their weight,
nuts can be a good alternative to substitute for foods high in saturated fat and
sugar. Certain nuts such as Brazil nuts, cashews and macadamia nuts are high in
saturated fat, so they should be consumed occasionally. Date: August 8, 2019
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