Why Are Nuts Good For The Heart?
Author: Maryam Ayres
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
With its nutrients, nuts are definitely a useful food for cardiovascular health.
Nuts are good for the heart because of the presence of unsaturated fatty acids and other valuable nutrients. They are a good option for a snack, as with a little hunger can be overcome and prevent food from spilling later. The fact is that nuts are high in calories and you should always be careful with them: they are not food to eat or dessert after dinner. Consumption of a handful during the day is enough to give the body what it needs.
What has science found about the benefits of eating nuts?
- Lowers bad cholesterol and triglycerides in the blood, which prevents the accumulation of fatty plaques in the arteries;
- Improves the health of the inner walls of blood vessels;
- The risk of blood clots , which can cause a cardiovascular accident, is prevented.
- As a result, nuts are generally good for heart health and have a beneficial effect on life expectancy.
Which nutrients are responsible for the health benefits of nuts?
- Nuts contain unsaturated fats - monounsaturated and polyunsaturated, which affect the level of bad cholesterol.
- Nuts, not just fish, contain omega-3 fatty acids , which are important in preventing the irregular heartbeat that underlies heart attacks.
- Fiber not only "cleanses" the intestines, but also affects cholesterol levels in the body and prevents type 2 diabetes.
- Vitamin E stops the formation of plaque in the arteries.
- The phytosterols in nuts also lower blood cholesterol.
- Nuts are also a source of L-arginine . It affects the flexibility of the arteries and also helps prevent blood clots.
At least 80% of the nutrients in nuts are fat. Although they are useful with them care must be taken. It is preferable to eat raw or baked rather than fried. One serving of nuts means 30 g, and it is healthy to eat no more than 4 servings per week. Two tablespoons of peanut butter equals one serving of nuts.
The healthiest for the heart are almonds, macadamia nuts, hazelnuts and pecans. Walnuts are the nuts that are richest in omega-3s.