|
HowToPreventHeartDisease.com |
||||||||||||||||||||||||
 |
 |
|
||||||||||||||||||||||
|
Would Eating Nuts Prevent Heart Disease? Traditional Mediterranean diet has been tied to reducing the risk of heart disease. One of the components of the diet is mixed nuts. Several studies conducted over the years have strongly suggested that eating an ounce of nuts 4 or 5 times a week can significantly cut the risk of coronary artery disease (CAD) by as much as 40 percent. An ounce is equivalent to 3 to 4 tablespoons for most nuts. It also appears that people who consume nuts regularly would have lower risk of cardiovascular and overall mortality. Formal statement issued by the FDA (Food and Drug Administration) indicates that eating certain nuts, such as almonds, hazelnuts, pecans, pistachios, walnuts and peanuts, on a regular basis can actually reduce the risk of heart disease. Almonds can lower LDL cholesterol (bad cholesterol), which is responsible for creating plaques in the coronary arteries that can cause heart attack. A study released in 2015 reported that people who ate 1.5 ounces of almonds everyday had lower LDL cholesterol by an average of 5 mg/dL, and had less belly fat and leg fat. Lower risk of insulin resistance and diabetes might be achieved by eating almond. Even if one has diabetes, almond can still help improve his or her sensitivity to insulin. Eating almonds can also raise the likelihood of losing weight. As shown by one study, a daily consumption of 84 grams (about 3 ounces) of almonds together with a planned diet can improve weight loss and resulted in a 14 percent reduction in waist circumference. There are a few studies showing eating almonds lowers body inflammation, too. Walnuts contain 47 percent polyunsaturated fatty acid with a significant amount of alpha-linoleic acid. Being an anti-inflammatory agent, alpha-linoleic acid has actually been shown to help reduce plaque buildup in coronary arteries. Meanwhile, eating walnuts could not only lower total and LDL cholesterol levels but also cut the level of apolipoprotein B, which is a strong genetic risk factor for coronary artery disease.
Pistachios is another kind of nuts that help heart health. People who ate 1.5 ounces of pistachios on a daily basis and were then exposed to mental stress were found to have lower blood pressure rises than those who did not eat pistachios. Eating pistachios also help diabetics lowered their total and LDL cholesterol, and cut the risk of diabetes-related disease in the arteries. Many people, except for those who have peanut allergy, love to eat peanut as a snack rather than treat it as a healthy food. Actually, peanuts are a great source of protein for a plant food, and a good source of vitamins and minerals. Many studies have shown that eating peanuts, including peanut butter, can reduce heart disease risk. Eating peanuts and peanut butter has also been shown to lower risk of diabetes in both lean and overweight women. Undoubtedly, nuts can benefit one’s health. But people worry that they may gain weight if they consume nuts because of the relatively high amount of fat they contain. A quick check reveals that an ounce of almonds and walnuts contains about 160 and 200 calories respectively. Hence, nuts should be substituted for another source of calories, rather than added to the normal diet. Moreover, people should choose plain nuts instead of those coated with sugar or salt. Certain nuts should be avoided, too. For instance, Brazil nuts contains a relatively high amount of saturated fats, and have not been linked to reduced cardiovascular risk. Nevertheless, some research did deny that consumption of nuts may contribute to weight gain. In a study published in 2013’s ‘New England Journal of Medicine’, researchers reported that adults who ate nuts (either peanuts or tree nuts) daily had less weight gain compared with those who never ate nuts. Another study published in 2008 in the ‘Journal of Nutrition’ revealed that as long as one confines the nut consumption to an ounce (28 grams) or so each day, he or she is unlikely to gain weight from the nuts alone.
|
||||||||||||||||||||||||
 |
 |
|||||||||||||||||||||||
Copyright
2007-2012 © HowToPreventHeartDisease.com . All Rights Reserved.d........ |
||||||||||||||||||||||||
