The Heart Is Healthy When We Eat Nuts

Mark Velov Author: Mark Velov Time for reading: ~1 minutes Last Updated: August 08, 2022
The Heart Is Healthy When We Eat Nuts

Cholesterol lowering effect of nuts is largely due to unsaturated fats in them, as well as other ingredients.

Nuts have a reputation as a high-calorie, high-fat food. However, regular consumption can be good for the heart. A number of studies have found that they reduce the risk of developing cardiovascular disease . 
 
According to one of them, people who consume nuts five times a week or more reduce the risk by 35%. Another shows that men who eat nuts at least twice a week have a 47% lower risk of sudden death associated with heart problems. 
 
The researchers explained that a moderate-fat diet included about 30 grams of nuts , especially almonds, walnuts or peanuts, and lowered total cholesterol by 2-16% and "bad" LDL by 2-19%. Moderate content is considered when 35% of calories are obtained from fat.
 
Cholesterol lowering effect of nuts is largely due to unsaturated fats in them, as well as other ingredients such as fiber , vitamin E, the amino acid arginine, phytonutrients, including plant sterols. All of these can be helpful in maintaining cholesterol levels .
 
According to the US Food and Drug Administration, eating about 15 grams of nuts as part of a diet lowers saturated fat and cholesterol levels and can reduce the risk of heart disease. 
 
 
 
Nuts such as macadamia nuts, Brazil nuts and cashews contain higher amounts of saturated fat than other types of nuts. However, they also contain useful substances. Brazilian nuts, for example, are rich in selenium, which is a powerful antioxidant. 
 
It is important to know that all nuts are high in fat, even if they are healthy for the heart, so extra calories can be added . One solution to this problem for people who do not want to gain weight is to replace a breakfast that contains sugar with nuts.

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