Try some nuts.
Nuts for nuts? Good for you, because nuts pack a strong nutritional punch. They get a bad rap for being high in fat, but they shouldn’t—the fats they contain are good-for-you unsaturated fats. Consuming them in moderation on a daily basis can help lower cholesterol, promote heart health and diminish inflammation in your body.
Also don’t forget about seeds. They’re another natural source of protein and healthy fats, which can stand in as a healthy alternative for those who suffer from nut allergies.
Almonds, walnuts and other nuts appear to be cardiac-protective, according to a research published in the British Journal of Nutrition. Researchers identified several nuts among plant foods with the highest total antioxidant content, which may be the key for keeping healthy heart.
Walnuts, pecans and chestnuts have the highest antioxidant content of the tree nuts, with walnuts delivering more than 20 mmol antioxidants per 3 ounces (100 grams). Peanuts (although technically, a legume) also contribute significantly to our dietary intake of antioxidants.
Nuts high antioxidant content helps explain results seen in the Iowa Women's Health Study in which risk of death from cardiovascular and coronary heart diseases showed strong and consistent reductions with increasing nut/peanut butter consumption. Total death rates decreased 11% and 19% for nut/peanut butter intake once per week and 1-4 times per week, respectively.
Researchers at the University of Toronto, Canada have shown that a 2.5 ounce snack of almonds each day can do a better job in lowering blood LDL and raising blood HDL than a whole wheat muffin having the same amount of fat and fiber as almonds.
They also found that markers of antioxidant status in the body could be improved with the incorporation of almond snacks. It was the many phytonutrients (especially flavonoids) found in almonds that were believed to account for some of these special almond benefits.
Whole Almonds (with Skins) Provide Most Heart Healthy Benefits
New research on almonds adds to the growing evidence that eating whole foods is the best way to promote optimal health.
Even more impressive were the results of a review study of the evidence linking nuts and lower risk of coronary heart disease, also published in the British Journal of Nutrition. In this study, researchers looked at four large prospective epidemiological studies.
The Adventist Health Study,
Iowa Women's Study,
Nurses' Health Study and
The Physician's Health Study.
When evidence from all four studies was combined, persons consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease.
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| Eat your nuts |
Practical Tip:
To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of nuts or tablespoon of nut butter at least 4 times a week.
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