Nuts have always been looked upon as a heart-friendly diet. Nuts contain unsaturated fatty acids. Nuts are found to be helpful in lowering bad cholesterol i.e. low-density lipoprotein (LDL). Nuts are probably found to be capable of reducing triglycerides. Nuts that contain Omega-3 fatty acids help the heart in many ways. Omega-3 fatty acids reduce the risk of heart disease as they decrease triglycerides, prevent the clotting of blood, and regulate the heartbeat. Walnuts are rich in omega-3 fatty acids and are one of the heart-healthy foods. The unsaturated fat content assists in dealing with inflammation. Inflamed blood vessels are responsible for heart problems.
The fiber content of nuts is also helpful in lowering cholesterol. Fibrous foods provide a feeling of fullness, leading to a reduction in eating. It has been further established that intake of Vitamin E is one of the ways to deal with the problem of plaques in arteries, When the arteries have plaque they are narrowed and can be a cause of pain in the chest and can cause coronary artery disease. Studies have also confirmed that the L-arginine present in nuts can make the walls of arteries more flexible. Almonds, walnuts, cashews, pistachios, and hazelnuts are among the nuts good for the heart. Further, peanuts are in fact legumes, however, in view of their possessing nutrients similar to the other nuts, they are also included in the nuts category.
How many nuts are good for heart health?
Nuts contain lots of fats. Although the fats are majorly unsaturated fats. which is very helpful for good health. However, the nuts being calorie-dense shall be eaten in moderation and as per the recommended amount. The ideal quantity is a handful ( approximately 15 grams) of them per day or 4 times a week. These should preferably be unsalted, raw, or roasted. Fried nuts are not a good option. It has to be kept in mind that nuts alone can’t do the job of keeping heart health in good shape. One has also to take care of other aspects too which also contribute substantially to it.
A word of caution
For some people nuts, especially peanuts can cause an allergic reaction. Such individuals must carefully understand the contents of any food item they take and shall avoid such foods that cause allergic reactions.
