Nuts Lower the Risk of Heart Disease

Nuts Lower the Risk of Heart Disease

Nuts Lower the Risk of Heart Disease

If you’re looking for ways to lower your risk of heart disease while also boosting your health, eat more nuts!  They are inexpensive, fun, delicious, and so great for you. Nuts have also been known to lower cholesterol, weight control, and may even provide cancer-fighting properties.

Close to 610,000 deaths each year are caused from heart disease (stroke and other cardiovascular diseases) making heart disease the leading cause of deaths in the U.S.

Nuts lower cardiovascular rates

According to Vanderbilt University and Shanghai Cancer Institute, nuts may help lower death rates and risk of heart disease. Senior author Xiao-Ou Shu says “Nuts are rich in nutrients, such as unsaturated fatty acids, fiber, vitamins, phenolic antioxidants, arginine and other phytochemicals. All of them are known to be beneficial to cardiovascular health, probably through their anti-oxidative, anti-inflammatory and endothelial function maintenance properties,”

Studies suggest nuts may not cause weight gain

The American Heart Association suggests that we eat 4 servings of (unsalted) nuts weekly. Don’t worry about gaining weight from nuts. A 2013 study published in the American Journal of Clinical Nutrition studied 31 students from around the world and found that there was almost no difference in weight gain between people who ate nuts and those who do not eat nuts.

Nut benefits

  • Almonds are one of the best food sources of vitamin E, which is a powerful antioxidant and they are loaded with fiber.
  • Walnuts provide the body with a considerable balance of healthy fats, including omega-3 fatty acids
  • Macadamia nuts are packed with the antioxidants vitamin E and selenium and greatly help lower cholesterol levels.
  • Pecans are one of the more fatty nuts, but they are also nutrient rich. They are high in antioxidants, minerals and phytonutrients, pecans also provide several important B-complex vitamins.
  • Pine nuts are an excellent source of monounsaturated fats, lutein and vitamins A, C and D.

Other great nuts would be brazil nuts, hazel nuts, pistachios, cashews, peanuts, etc. Make nuts part of you daily life, next time you go for a handful of chips, or a cookie grab a handful of nuts!

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