Eating nuts is good for heart health

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A surprising finding from nutrition research is that people who regularly eat nuts are less likely to have a heart attack or die from heart disease than those who don't or rarely eat them. If you're trying to follow a heart-healthy diet, the best thing you can add to your body is nuts.
Almost all nuts are packed with heart-healthy nutrients like: vitamin E, omega-3 fatty acids, fiber, and unsaturated fats. In addition, their role can help lower cholesterol, reduce inflammation, improve blood vessel health and reduce the risk of heart disease.

1. Overview

“We should eat a few small servings each week to reduce the risk of heart attack and stroke”. That's the review of one of the largest studies on the effects of nuts on the heart.
Researchers from the Harvard TH Chan School of Public Health studied 210,000 people in a large prospective study with a follow-up of 32 years. The participants' nut consumption was assessed using a food frequency questionnaire.
Researchers say they have found a significant link between the consumption of nuts and a reduced risk of cardiovascular problems.
“People who regularly ate nuts had a significantly lower progression of cardiovascular disease or coronary heart disease than those who never or almost never ate nuts. The researchers found a consistent inverse association between total nut consumption and total cardiovascular disease (risk 14% lower for people who consumed nuts 5 or more times per day). week) and coronary heart disease (20% lower risk)”
Guasch Ferré, a member of the research team, pointed out that “Every 28g increase in nut intake can reduce the risk of cardiovascular disease by 6%. and a 13% reduction in the risk of coronary heart disease. Therefore, it is recommended that you consume 4 to 7 servings per week of any nuts for a healthy diet.”

2. Why are nuts good for the heart?

Nuts have long been considered a healthy snack choice due to their many health benefits. Not only are they a good source of protein, nuts are also packed with healthy fats and other substances that are good for heart health.
Researchers show that nuts have many uses such as:
Lowering levels of cholesterol and low-density lipoprotein (LDL or "bad") cholesterol and triglycerides, substances that play a major role in the accumulation of deposits called Is plaque in your arteries Helps the lining of your arteries work better Reduces inflammation levels associated with heart disease Reduces risk of blood clots forming, which can lead to heart attack and death Lauri Wright, progress “We used to believe that total fat was a risk factor for heart disease,” says Dr. Today, more and more research shows us that it's the type of fat that is linked to heart health. Specifically, saturated and trans fats, found in beef, pork, dairy, butter and coconut, are bad for the heart while monounsaturated and polyunsaturated fats (fish, chicken, nuts, avocado, olive oil) are good for the heart.”
Protecting your heart is not about cutting out fats completely but focusing more on consuming the right types of fats.
Dietary fats such as those in nuts support cell growth and provide energy to the body; aids the body in absorbing certain nutrients, producing certain hormones and protecting your organs.
In the Harvard study, peanuts, walnuts and tree nuts such as pistachios, almonds, hazelnuts and cashews, were all associated with a reduced risk of cardiovascular disease and coronary heart disease. Even eating peanuts and walnuts reduces the risk of stroke.

Besides being high in protein, most nuts also contain at least some of the following heart-healthy substances:
Unsaturated fats: Researchers say the "good" fats in nuts - both monounsaturated and polyunsaturated fats - lowers bad cholesterol levels. Omega-3 fatty acids: According to researchers, omega-3 fatty acids are found in abundance in fish, but omega-3 fatty acids are also found in nuts. Omega-3s are healthy fatty acids that can help your heart by preventing irregular heartbeats that can lead to a heart attack. Fiber: All nuts contain fiber, which helps reduce cholesterol in the body. Fiber also makes you feel full so you won't feel hungry. In addition, fiber is thought to play a role in preventing type 2 diabetes. Vitamin E helps prevent the progression of plaque in the arteries, which can narrow them. Plaque progression in your arteries can lead to chest pains, coronary heart disease, or heart attacks. Plant Sterols: Some nuts contain plant sterols, which are known to help lower your cholesterol. Plant sterols are often added to foods like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts. L-arginine: Nuts are also a good source of L-arginine, a substance that may help improve the health of artery walls by making them more flexible and less prone to forming blood clots that can clog them. blood circulation.

3. Nutrition in some nuts is good for the heart

Most nuts are healthy, although some have more heart-healthy nutrients than others. But they only maximize their effects on your heart health when you take them directly or simply without adding sugar, chocolate or salt.
Below is nutritional information about nuts. All calorie and fat measurements are approximately 28.4 grams of unsalted nuts.

Seed oils are also part of the nutrient supply, but they lack the fiber found in whole grains. Walnut oil has the highest omega-3 fatty acid content of any nut.
Consider using seed oil in homemade salad dressings or in cooking. When cooking with seed oils, keep in mind that they react to heat differently than vegetable oils. Seed oil can become bitter if heated too much. You should use seed oils sparingly, as they are high in fat and calories.

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References: mayoclinic.org, healthline.com