In this article, we discuss how nuts, including walnuts and almonds, as part of the diet reduce blood cholesterol levels and heart health.
Nuts are an excellent source of polyunsaturated fatty acids and nutrients. Due to simple and convenient storage as well as easy transportation and handling, they are one of the best options for snacks that you always have with you. Eating nuts as part of your diet can keep your heart healthy. Perhaps the only disadvantage of nuts is their high calories. Of course, this shortcoming can be eliminated with reasonable and adequate consumption.
How do nuts help your heart
Research has shown that consuming nuts in the diet can reduce the risk of heart attack in people who are exposed to them. But how?
Nuts can lower low-density lipoprotein (LDL) cholesterol and triglyceride levels. This work plays an important role in preventing the formation of deposits in blood arteries.
It improves and restores the vessel wall.
It prevents the formation of blood clots that may cause heart attack and death.
What do nuts contain that help the heart
All nuts are rich in minerals and nutrients. Some of these substances are very useful for heart health, such as:
Unsaturated fat
This type of fat reduces the level of bad cholesterol in the blood.
Omega 3 fatty acids
This type of fatty acid, which you may have heard more about in fish, is also found in nuts. Omega-3 fatty acids promote heart health and prevent irregular heartbeats that may lead to heart attacks.
fiber
Almost all nuts contain fiber. This fiber makes you feel full and eat less. It also helps to reduce cholesterol.
Vitamin E
This vitamin can prevent the formation of plaque in your blood. Plaque causes narrowing of blood vessels and increases the risk of coronary artery disease and heart attack.
Plant sterols
Some nuts naturally contain plant sterols that lower cholesterol.
arginine
Nuts are a good source of arginine, which promotes the health of blood arteries by increasing their flexibility and blood clotting in arterial tears.
What is the reasonable consumption of nuts
At first, it is recommended to eat nuts raw. Salted or processed nuts have a much lower impact on heart health. Ideally, you should eat about a handful of nuts a day. Consuming more than this amount will add too many calories to your body, which can lead to overweight.
Consuming nuts alone along with a healthy diet can be effective in improving heart health. Just eating nuts and consuming saturated fats, protein and meat products will not have any effect on your heart health.
Which nuts are more useful for the heart
It can be said that almost all nuts have very large amounts of minerals and organic substances that are beneficial for the health of the body and heart. However, some nuts such as walnuts have more omega-3 and can have a better effect on heart health.
Walnuts, hazelnuts and peanuts seem to be more beneficial for heart health. Of course, provided that they are not covered with salt and chocolate.
Is nut oil good for heart health
The use of nut oils such as walnut oil is suitable for salads and cooking. Of course, keep in mind that nut oils are more sensitive to heat than regular oils. For example, walnut oil becomes bitter in high heat. Consider this point, walnut oil is high in fat and calories, and use it in moderation.