Walnuts For A Healthy Heart And A Slim Waist

Author: Nia Rouseberg Time for reading: ~2 minutes Last Updated: August 08, 2022

Walnuts For A Healthy Heart And A Slim Waist

Walnuts are rich in useful fats, fiber and antioxidants, which mainly makes them useful for cardiovascular health.

Walnuts are a traditional nut for us, which in the abundance of those offered on the market, as if we ignored, and should not.

Walnuts can be a complete snack. Only 28 g are enough to feel full, to extend the time for the next main meal and at the same time provide complete nutrients.

These nuts are a good source of polyunsaturated fatty acids, which are beneficial for cardiovascular health , cholesterol control and blood pressure.

The fact is that they are rich in fat. These 28 g contain 18 g of fat and only 3.8 g of carbohydrates.

Two thirds of their fats are polyunsaturated - 13.48 g, mostly alpha-linolenic acid.

They have a little monounsaturated - 2.5 g and even less saturated - 1.7 g. This means that although the nut is fatty, it is not a dangerous food for people with high cholesterol and triglycerides - on the contrary, their low consumption it would help more than harm. Studies have even been found to help maintain Figure 1 , prevent obesity and obesity, and metabolic syndrome . 2 In all other cases, walnuts are generally food for the heart and brain . 3

In addition to the beneficial polyunsaturated fats, the antioxidants in walnuts also contribute to the anti-inflammatory effect on microscopic processes in the body, which undermine the neurodegenerative diseases that occur with age, and de facto help prevent them. 4

The pure sugars in this amount of walnuts are only 0.7 g of the latter, and the fiber , 1.9 g, which complements their health value for cardiovascular health, except for the digestive system.

They have a low glycemic index - 15, the glycemic load is 1, which makes them a really suitable food for people with carbohydrate metabolism and diabetes, as well as the prevention of these conditions.

Protein is also small and is approximately as much as carbohydrates - 4.3 g.

Among the antioxidants are rich in phenols and flavonoids. 5 The trace elements are mainly manganese and copper, as well as magnesium and phosphorus. They also contain small amounts of iron, calcium, antiviral zinc, antioxidant selenium and potassium needed to normalize blood pressure. Vitamins include B6, folate and thiamine. That is, with walnuts we take good care of our nervous system and bones and teeth, at least.

Incidentally, walnuts show a beneficial effect for improving biomarkers at risk of prostate cancer 6 , as well as for its primary and secondary prevention, which according to scientists is due to the tocopherol in them - or vitamin E. In them, men consumed 35 or 75 g of walnuts daily.

It should not be forgotten that walnuts are a nut and as such can still cause an allergic reaction.

Of course, the most useful are raw and unsalted.

Walnuts For A Healthy Heart And A Slim Waist

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