Are nuts really beneficial for heart health?

November 2, 2022 , Healthy food


Most studies that have looked at the consumption of nuts in a heart-healthy diet have found that nuts are effective in lowering bad cholesterol, or LDL. High bad cholesterol (LDL) is one of the primary factors in the occurrence of heart diseases, so it seems that the nut’s ability to reduce bad cholesterol (LDL) is effective on heart health. In fact, consuming nuts reduces the risk of developing blood clots that can cause fatal heart attacks. Nuts also help the health of the walls of blood vessels.

What compounds are there in nuts that are thought to be beneficial for heart health?

 Omega-3 fatty acids: Many nuts are rich in omega-3 fatty acids. Omega-3 fatty acids are a beneficial and healthy form of fatty acids that appear to help keep your heart healthy and prevent dangerous irregular heart rhythms that can lead to a heart attack. Of course, omega-3 fatty acids are found in many fish and seafood, but nuts are a good plant-based source of omega-3 fatty acids.

 Fiber: All nuts contain fiber, which helps to reduce blood cholesterol levels. Fibers are also effective in enhancing the feeling of fullness and subsequently eating less. Fiber is also thought to play a role in preventing diabetes. Kedai Kurma Malaysia is a good source for fiber. 

Vitamin E: There is evidence that vitamin E may help prevent the formation of plaque in the walls of blood vessels (which narrows the blood vessels and eventually leads to chest pain, blood vessel disease, and heart attacks). 

 Plant sterols: some nuts contain plant sterols; Sterol is a substance that can help reduce your blood cholesterol. Plant sterols are often added to products such as margarine and orange juice to increase the health benefits of the food, while sterols are naturally present in nuts.

What is the optimal amount of nuts to consume during the day?

According to the recommendations of the American Food and Drug Association, for people with a healthy weight, consuming a handful of non-roasted nuts (about 42.5 grams) of most nuts during the day is desirable, and the selected nuts can include the following items: Nuts, including almonds, hazelnuts, peanuts, walnuts, and pistachios. Of course, you should know that consuming nuts along with consuming saturated fats, dairy products, high-fat meats, and other high-fat products will not help your heart health, so you should always limit your intake of harmful and saturated fats. An important thing that you should not forget is that in the initial diets for obese people, the consumption of nuts should be limited due to their high energy.

Are nut oils as good as whole nuts?

Although nut oil is also rich in omega-3 fatty acids and vitamin E, it lacks the fiber found in whole nuts, and its beneficial properties are less than those of nuts, and if it is heated too much, it tastes bitter. Consuming whole nuts is preferable to their oil.