Believe it or not, but your heart loves nuts! Pecans, pistachios and pine nuts all help keep the heart healthy and strong. Dr. Walter C., author of Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating explains why the heart and nuts have such a good relationship. Nuts are full of saturated fats that reduce LDL cholesterol while keeping HDL cholesterol (the good cholesterol) levels elevated. These good fats are monounsaturated and polyunsaturated.
They are important to the body and the hart because they assist in cell membrane and hormone production. They help reduce inflammation, and that helps lower the risk of heart disease and stroke.
Several studies have shown that people who eat nuts regularly have 30 to 50% less risk of having a heart attack or heart disease. Nuts also contain arginine, vitamin E, folic acid, potassium and fiber, which contribute to heart health.
Are you hungry for nuts yet? Don’t go overboard though: They are also packed with calories. Dr. Willett also warns that eating a handful of nuts in addition to (instead of replacing) your normal food choices may mean a 10 to 20-pound weight gain over a year’s time. This extra weight could also be damaging to the heart. So, replace some of your unhealthy choices like chips and ice cream with nuts. Also consider incorporating nuts in your meals. A few sprinkled in a salad or added to a chicken or fish dish will boost the flavor of your food as well as the health of your heart.
Here are some suggestions:
1.) Sprinkle a handful of slivered almonds on your favorite breakfast cereal.
2.) Munch on cashews for an appetizer instead of cheese.
3.) Enjoy a peanut butter and honey sandwich for lunch.
4.) Sprinkle your favorite nuts on a salad.
5.) Eat low-fat yogurt with a nut topping for dessert.
Not sure which nuts to choose? There a wide variety of nuts. Walnuts, almonds, hazelnuts, pine nuts, pistachios are always great choices.
One snack favorite, the peanut, is not really a nut at all. Peanuts are actually in the legume family, but have many of the same heart-healthy attributes as certified nuts. With 7 grams of monounsaturated fats and 4.5 grams of polyunsaturated fats per one-ounce serving, peanuts also help the heart by reducing bad LDL cholesterol and keeping good HDL cholesterol levels high (The Peanut Institute.) This makes reasonable serving sizes of peanuts and peanut butter a good choice for your daily diet. Be good to your heart and start eating nuts today!
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