According to most available nutritional and medical research, eating nuts as a key part of a healthy diet may actually be good for your heart. That is because nuts contain a number of important nutrients, as well as unsaturated fatty acids.
Nuts are also relatively inexpensive, easy to store and don't take up much space when you're on the road. There are few drawbacks to nuts, as long as you limit portions, since they have a high caloric content. The choice of nuts as a snack over many less-healthy options can have a great influence on the health of your heart.
How do nuts help keep your heart healthy?
There is plenty of research available to suggest that eating nuts as part of an overall healthy diet provides a significant benefit to heart health. While some claim the evidence is currently inconclusive, the research does conclude that, unless you have a nut allergy, eating nuts can do no real harm and they are an excellent addition to any heart healthy diet.
Nuts are beneficial to heart health because they tend to lower the levels of low-density lipoprotein (LDL), otherwise known as "bad" cholesterol. LDL plays a major role in the development of the plaque that can build up in the blood vessels. Eating more nuts has also been linked to lower levels of inflammation. Inflammation has been linked to heart disease, therefore reducing overall inflammation may reduce the risk of heart disease.
So, what is in nuts that seems to make them heart healthy? Well, besides being very rich in protein and fiber, nuts also have:
· Unsaturated fats, which studies show actually lower LDL "bad" cholesterol levels.
· Fiber, which helps lower your cholesterol. Fiber also makes you feel full faster, so it can reduce the amount you eat.
· Vitamin E, which helps prevent the development of arterial plaque, which can cause your arteries to narrow and lead to
reduced blood flow which can result in a heart attack or stroke.
· Plant sterols, which can help lower your "bad" cholesterol. While plant sterols are often added to certain food products for
additional health benefits, they occur naturally in nuts.
· L-Arginine, which can help make your artery walls more flexible and allow for better blood flow.
Virtually all nuts are recommended for a heart-healthy diet. "Bad" cholesterol levels are reduced which may slow the progression of atherosclerosis.
Almonds
Like all nuts, almonds contain lots of protein, as well as calcium and iron. They also have zero cholesterol content and are also rich in Vitamin E and fiber. Almonds lower inflammation and cholesterol levels.
Walnuts
Walnuts are known for their high alpha linoleic acid (ALA) content, which makes them one of the best nuts for those interested in better heart health. Most research shows that ALA is beneficial for preventing heart arrhythmias. Walnuts also reduce oxidation and inflammation in the arteries after the consumption of a fatty meal.
Pistachios
Pistachios are an excellent source of potassium, Vitamins A and B6, and monounsaturated fats. Pistachios are also rich in phosphorous and proteins. Additionally, pistachios have fewer calories and less fat than most other nuts.
Peanuts
Peanuts have plenty of plant sterols and folic acid. Peanuts are recommended for heart patients because of their low fat content. They are an excellent source of fiber, niacin and vitamin B6, all of which keep the heart functioning efficiently and disease-free.
Pecans
Pecans trigger a significant reduction of LDL cholesterol levels. They also contain plenty of manganese, zinc, plant sterols, vitamin A and fiber.
As you can see, including nuts in your diet can go a long way toward making your cardiovascular system healthier. As most nuts are high in calories and fat, it's best to eat them in moderation.
If you would like further guidance regarding heart health and would like to see one of our experienced physicians please call North Suffolk Cardiology to schedule an appointment.