Posted on March 25, 2022
Eating nuts as part of a healthy diet may be good for your heart. Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food — inexpensive, easy to store and easy to pack when you're on the go.
One drawback to nuts is that they're high in calories, so it's important to limit portions. But choosing nuts instead of a less healthy snack may just help you stick to a heart-healthy diet.
How might nuts help your heart?
Research has found that people who are at risk of a heart attack can cut their risk by eating a healthy diet that includes nuts.
Research suggests that eating nuts may:
Lower your low-density lipoprotein (LDL or "bad") cholesterol and triglyceride levels, which play a major role in the buildup of deposits called plaques in your arteries
Improve the health of the lining of your arteries
Lower levels of inflammation linked to heart disease
Reduce the risk of developing blood clots, which can lead to a heart attack and death
As a result, nuts can improve your heart health and lower your risk of dying early from heart disease and other causes.
What might make nuts heart healthy?
Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:
L-arginine. Nuts are also a source of L-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
What's a healthy serving of nuts?
As much as 80% of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use a handful of nuts or a tablespoon or two of a nut spread as a substitute for saturated fats, such as those found in meats, eggs and dairy products.
The American Heart Association recommends eating about four servings of unsalted nuts a week. Choose raw or dry-roasted nuts rather than nuts cooked in oil. One serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter.
Do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good.
Does it matter what kind of nuts you eat?
The type of nuts you choose to eat probably doesn't matter much. Most nuts appear to be generally healthy, though some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids.
Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. And peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy.
Keep in mind that you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt.
Original article: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635#:~:text=Eating%20nuts%20as%20part%20of,it's%20important%20to%20limit%20portions.
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