Many folks mistakenly believe nuts to be no better than junk food. Yet, honestly, they’re nutritious and tasty powerhouses. Packed with antioxidants, proteins, vitamins, good fats, and much fiber, nuts significantly up our health game. They can be your heart’s best friend when eaten in moderation regularly.
So, what’s up with heart disease? It’s the most common cause of death in the United States. Every fourth death results from it. Mostly, heart disease is due to reduced blood flow, caused by blocked or narrowed arteries. This blockage happens as cholesterol builds up on artery walls, damaging the coronary arteries and limiting the blood flow reaching your heart.
Why are nuts so heart-friendly, you may wonder? Well, they’re chock full of unsaturated fatty acids and other nutrients that can help sustain a healthy heart by reducing the bad cholesterol (LDL). They can also lower the risk of potentially fatal blood clots and keep your arteries in good shape. Regular consumption can even fend off heart disease and diabetes.
How do nuts achieve this heart-protecting magic? They’re rich in good-for-you substances like:
1. Unsaturated fats – Present in most nuts, these healthy fats replace bad fats found in dairy, fatty meats, pastries, etc. They can lower the bad cholesterol and raise good cholesterol, minimizing heart disease risk.
2. Omega-3 fatty acids – Predominantly found in nuts, these fatty acids help manage heart disease risk factors and prevent erratic heart rhythms.
3. Fiber – Part of all nuts, fiber aids digestion and removes harmful cholesterol from the body.
4. Vitamins – Nuts are particularly good sources of protein, calcium, and vitamin E which can help prevent plaque development on arteries.
5. Plant Sterols – These compound can naturally lower your cholesterol.
6. L-arginine – This amino acid found in nuts helps improve the flexibility of artery walls, preventing blood clots.
Research tells us that regular nut-eaters might be less prone to heart disease. Different nuts offer varied benefits but all have good fats, fiber, and essential nutrients. They can also reduce metabolic syndrome risk factors and help control blood sugar and cholesterol levels.
Let’s take a peek at a few nuts and their health benefits:
1. Almonds – Twice daily servings could lower the bad cholesterol and decrease insulin resistance and diabetes risk.
2. Walnuts – Having walnuts twice a week can lower cardiovascular and heart disease risk, thanks to their high polyunsaturated fat content.
3. Peanuts – Regular servings can cut diabetes risk and help lower cholesterol.
4. Pistachios – Full of antioxidants and good fats, regular intake can lower cholesterol and diabetes-related disease risk.
5. Cashews – These tree family nuts possess good nutrients and can reduce bad cholesterol.
6. Macadamias and Hazelnuts – High in monounsaturated fats, they can lower cholesterol while hazelnuts’ vitamin E can reduce heart disease risk factors.
In essence, incorporating a variety of nuts into your diet can help protect your heart. Raw nuts, preferably with skin unpeeled, are healthier than salted or flavored nuts. They can be your heart’s natural armor and keep it healthily ticking for longer.
*About the author:*
Billie Jean Bateson is a fashionista and seasoned marketing analyst, specializing in fashion. Since starting her career in 2011, she has been writing articles for various online platforms and e-magazines.
