Heartily gorge on huts – this is what recent studies have to say. They show that nuts are good for a healthy heart. Nuts consumed in moderate quantities supposedly do a lot of good for cardiovascular health.
Many believe that it also reduces the risks of a coronary heart disease. It is true that they are high in fats and have quite a high calorie content, but when consumed in regulated quantities, that is, 30 grams of nuts a few times a day, it is believed to do wonders for your heart. Instead of snacking on cookies, biscuits, candies, chocolates and fried foods, opt for nutty snacks instead.
Tree nuts are considered to be especially good for heart health and this category of nuts includes nuts like walnuts, chestnuts, almonds, pistachios, pecans, Brazil nuts, filberts, macadamia nuts and cashew nuts. Peanuts are not considered to be tree nuts but they have similar benefits. Nuts can help bring down the body’s cholesterol level or the LDL level, that is, Low Density Lipoprotein and having high LDL is a major cause of heart disease. Yes, they are rich in fats. Thirty grams of nuts contains approximately 180 calories of which 85 per cent is fat, but this is “good” fat or mono-saturated fat. This good fat can replace saturated fats from fried and processed foods shoot up the cholesterol levels. Nuts also bring down the chances of fatal blood clots development that cause heart attacks. They also are rich in arginine, the amino acid that is known to protect the arteries, or more specifically speaking, the inner lining of the arteries. Healthy arteries reduce the risk of atherogenesis.
So what really do these nuts contain that ensure a healthy heart? Omega 3 fatty acids, Fiber, Vitamin E, Plant sterols and phytochemicals, protein, magnesium, folic acid, niacin, vitamin B6, zinc, potassium, copper arginine and monosaturated “good” fats.
Omega 3 fatty acids are those miraculous essential fats that help the entire body. In case of the heart, having sufficient quantities of Omega 3 fatty acids helps preventing those heart attack causing heart conditions. They help reducing trigylcerides that are linked to heart problems. Nuts are also excellent sources of fiber. Again, an adequate quantity of fiber brings down the level of cholesterol. As for the role of Vitamin E, it prevents plaque development in the arteries. Development of plaque in the blood vessels can cause coronary heart diseases, discomfort and pain in the chest and sometimes even a heart attack. Plant sterols present in some of the nuts are also beneficial in bringing down the cholesterol levels and phytochemicals in the nuts are antioxidants that help cutting down the risks of a coronary disease. Arginine present in nuts makes the blood vessels flexible preventing them from hardening and it also thwarts the formation of blood clots.
The nut that is believed to be the best for the heart is the walnut which is a great source of Omega 3 fatty acids. Almonds, hazelnuts and macadamia nuts are also heart-friendly nuts. What are the other benefits of having these nuts? Almonds are also great sources of calcium and pine nuts are quite rich in iron. As for water chestnuts, they contain only small amounts of fat but have a high carbohydrate content.
Although they are beneficial, they must not be consumed in excess. They are loaded with fats and therefore calories. Nut consumption along with other sources of fat will only lead to weight gain and excess weight and obesity is unhealthy for the heart. Therefore fats from nuts should be used to substitute other fat sources such as milk and milk products, eggs and meat. More so, nuts should be consumed as they are. Nuts in chocolate bars, cookies, biscuits, salty nuts, sugar-coated nuts and nuts roasted in oil or butter are very unhealthy and cancel out the plus points of pure or plain nuts.
The best way to have them is plain. Nuts can be healthy snack. Having nuts for breakfast is also good. Adding them to a bowl of cereals is a good option. You may also add them to interested recipes. Peanuts can be added to many a dish. Cashew nuts can be sprinkled over stir fried vegetables while walnuts can be added to almost any salad. Almonds slivers can be added to a low fat yogurt and water chestnuts can be added to many Chinese and Thai dishes. Pistachios blend well with low fat milk-based desserts. Homemade peanut butter; almond butter and walnut butter that have absolutely no additives can be used as seasoning for many recipes.
Simply adding a handful of nuts to your existing diet will not guarantee a healthy heart. The way to a healthy heart is having a well balanced diet - a diet rich in fiber and complex carbohydrates, low in fats, with sufficient protein and vitamins as well as minerals. Along with the right diet, drink plenty of water. A bit of regular physical exercise and learning to relax are all essential to keep heart diseases at bay.
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