This is an automatically translated article.
Whole grain foods or whole grains have long been known to provide many health benefits. They are not only rich in nutrients but also provide a lot of energy for the body. So what seeds are good for heart health?
A healthy diet for heart health is to ensure adequate nutrition, beneficial for cardiovascular activities. Experts recommend that we eat nuts because they contain unsaturated fatty acids and many other essential nutrients. However, nuts are also foods that provide a lot of calories, so they should only be eaten in moderation, avoiding abuse.
1. How good are whole grain foods for the heart?
The first known effect of nuts on the heart is to help reduce the risk of having a heart attack. In addition, nuts also bring the following benefits:Reduces cholesterol and bad fats in the blood, thereby limiting the accumulation of fat in the arteries and forming plaques. Reducing inflammation in patients with heart disease. Reduces risk of blood clots, heart attacks and death MORE: Eating nuts is good for heart health
2. Why are whole grains good for the heart?
Nuts not only contain a lot of protein but also many nutrients that are good for the heart such as:
Unsaturated fats: Nuts contain a lot of heart-healthy unsaturated fats that help reduce bad cholesterol levels in the blood. . Omega 3: Omega 3 is found in many whole grains and is known to prevent arrhythmias, reducing the risk of heart attacks. Fiber: Dietary fiber found in most whole-grain foods including nuts has been shown to lower blood cholesterol. Consuming fiber also makes you fuller for longer and thereby reduces the need to eat. Another use of fiber is to prevent type 2 diabetes. Vitamin E: For the body, vitamin E plays a role in preventing atherosclerotic plaques from forming in the arteries, causing narrowing of the arteries. This is one of the causes of chest pain, heart attack, coronary heart disease. Plant Sterols: Food sterols found in whole-grain foods like some nuts have cholesterol-lowering effects. L-arginine: L-arginine is abundant in nuts and is known to improve the health of artery walls by preventing the formation of blood clots that block blood vessels.
Ngũ cốc nguyên hạt đem lại nhiều lợi ích cho sức khỏe tim mạch
3. How should whole grain foods be eaten?
Most nuts are high in fat and mostly healthy fats. However, this is also a food group that provides a lot of calories. Therefore, nuts should only be consumed in moderation.
To replace saturated fat found in meat, eggs and dairy products, we should include some nuts in the diet. According to the recommendations of the American Heart Association, the serving of nuts should be eaten 4 times a week, 1 serving is equivalent to 42.6 grams. However, you need to pay attention to eat dry roasted nuts.
4. Is it safe to eat whole grains?
In general, most nuts have many health benefits, in which, some nuts also contain many nutrients that are good for the heart, such as walnuts, macadamia nuts, almonds, etc. pecans and hazelnuts. Although, belonging to the legume group, peanuts are also relatively healthy like nuts. However, it should be noted that to ensure the benefits that nuts bring, should not eat nuts laced with sugar, salt or chocolate.
You can find nutritional information on whole foods including some popular nuts as follows:
Raw almonds - dry roasted: 164 - 170 calories, 14.2 - 14.9 g fat Nuts chestnuts, dry roasted cashews: 162 - 163 calories, 13 - 13.1 g fat Roasted chestnuts: 70 calories, 0.6 g fat Raw hazelnuts - dry roasted: 178 - 183 calories, 17.2 - 17 ,7 g fat Raw macadamia nuts - dry roasted: 204 calories, 21.6 g fat Dry roasted peanuts: 166 calories, 14.1 g fat Dry roasted pecans: 201 calories, 21.1 g fat Walnuts, nuts: 185 - 187 calories, 18.5 - 19 g fat Most whole grain foods including nuts like almonds, walnuts, macadamia... are very good for the heart because they are rich in fiber, good fatty acids and many other nutrients. So you can consider and add to your daily nutrition.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: mayoclinic.org
