GO NUTTY WITH HEALTHY NUTS!
Almonds, cashews, hazelnuts, pecans, macadamia, peanuts, pistachios, pine-nuts, walnuts, and many many more – so many types of nuts with so many health benefits! Almost every type of nut contains nutrients our bodies need packed into a tiny package. Consuming a small handful of nuts a day as well as a well-balanced diet is a great way to reap the many benefits of nuts. Read along to discover one of the greatest benefits of including nuts in your diet.
PACKED FULL OF GOODNESS
A major benefit of eating nuts as part of a healthy diet is heart health. Nuts contain the healthy fats (unsaturated fatty acids) which lower the low-density lipoprotein LDL) cholesterol level in the blood. A High level of LDL cholesterol is one of the primary causes of heart disease. Many nuts are rich in omega-3 fatty acids which prevent dangerous heart rhythms that can lead to heart attacks and fight inflammation by improving blood flow.
Besides being packed with protein, all nuts contain fiber which helps lower your cholesterol and makes you feel full, so you eat less. Nuts are also a good source of l-arginine which helps improve the health of your artery walls by making them more flexible and less prone to blood clots. Another great substance nuts are packed with is plant sterols. Plant sterols help in the prevention of absorption of cholesterol in the intestines, and in turn lower blood levels of LDL cholesterol.
NUTS, A LITTLE GOES A LONG WAY
Nuts pack a punch of nutrients to your diet. When including nuts in your diet, eat nuts in moderation due to their high fat content. Even though most of the fat in nuts is the healthy fat, there are still a lot of calories. A serving is a small handful of whole nuts or 2 tablespoons of nut spread. The American Heart Association recommends eating four servings of unsalted nuts a week. The best nuts will be those that are unsalted, raw, or dry-roasted rather than nuts covered in chocolate, sugar, or salt.
Don’t be afraid to include nuts in your diet. Using nuts as a substitute for saturated fats, such as those found in meats, eggs, and dairy products can greatly improve your heart health and many other benefits, possibly even weight loss.
Nichelle – Health Educator
The first wealth is health. -Ralph Waldo Emerson
Sources:
American Heart Association, 2014
Nuts and your heart. Mayo Clinic. Feb 2014
