Try Nuts: Nature's Heart-Healthy Snack

Nuts are small but packed with nutrients that are great for your heart. They have healthy fats, fibre, and antioxidants that can lower cholesterol and reduce inflammation. Studies show that eating nuts often can lower your risk of heart disease. Adding nuts to your diet is an easy and tasty way to keep your heart strong and support a healthier lifestyle.

How Do Nuts Help Your Heart? 

Nuts are full of good fats, fibre, and antioxidants, which help keep the heart strong and assist it to carry out its function more efficiently. Here’s how they keep your heart healthy:

• Healthy Fats: These lower bad cholesterol (LDL) and raise good cholesterol (HDL).

• Fibre: Helps lower cholesterol and keeps your digestion healthy.

• Antioxidants: Protect your heart by reducing damage to blood vessels, helping to prevent plaque from building up in your arteries

• Magnesium and Potassium: Help control blood pressure and keep your heart rhythm steady.

• Plant Sterols: Block cholesterol from being absorbed in your gut.

Research shows that eating nuts regularly can lower the risk of heart disease:

• A study in the New England Journal of Medicine found that people who ate nuts often were 20% less likely to die from heart disease.

• The Nurses’ Health Study showed that women who ate nuts had healthier cholesterol levels and fewer heart problems.

Some nuts are especially good for your heart. These should be incorporated into people’s diets:

• Almonds: Have vitamin E and healthy fats that lower bad cholesterol.

• Walnuts: Full of omega-3s, which reduce swelling and improve blood flow.

• Pistachios: Contain plant sterols that help lower cholesterol.

• Cashews: Provide healthy fats and magnesium, which is good for your heart.

• Hazelnuts: Packed with antioxidants and healthy fats.

How Much and How to Eat Nuts?

A small handful of nuts (about 28 grams or 1 ounce) each day is enough to keep your heart healthy. Eating too many nuts can add extra calories, so it’s important not to overdo it.

Here are some easy ways to add nuts to your diet:

• Sprinkle nuts on your oatmeal or yoghurt.

• Use crushed nuts as a topping for salads or cooked veggies.

• Snack on plain, unsalted nuts instead of chips or candy.

• Spread almond or peanut butter on whole-grain bread.

• Eat nuts with salmon or other fatty fish rich in omega-3s.

A heart-healthy diet includes more than just nuts. Make sure to eat lots of fruits, vegetables, lean proteins, and whole grains. Avoid too much salt, sugar, and processed foods.

Things to Watch Out For

Nuts are great for you. However, they do come with their risks. Here’s what to keep in mind:

• Allergies to Nuts: Some people are allergic to nuts, and even a small amount can cause serious problems. Some common symptoms include facial swelling, runny nose, difficulty breathing, tightening of the throat, stomach pain, diarrhoea, etc. If you think you might be allergic, talk to a doctor.

• Don’t Eat Too Many: Nuts are healthy but high in calories. Eating too much can lead to weight gain, which isn’t good for your heart. Stick to one small handful per day.

Myths About Nuts

Unfortunately, misinformation exists about nuts which must be eliminated so that people can consume these heart-healthy foods in moderation without hesitation. 

• Myth: Nuts make you gain weight. 

• Truth: Eating nuts in small amounts can help you feel full and may even help with weight control.

• Myth: Nuts are bad because they’re high in fat. 

• Truth: The fats in nuts are healthy and good for your heart.

• Myth: Soaking nuts improves their nutritional value

• Truth: No study can prove this. Soaking nuts may make them lose some degree of nutrients.

Conclusion

Nuts are packed with nutrients that help protect your heart. They lower bad cholesterol, reduce inflammation, and keep your blood vessels healthy. Adding nuts to your diet is a simple way to lower your risk of heart disease.
Adding a handful of nuts to your daily diet is an easy and tasty way to improve your heart health. When combined with other healthy habits, nuts can help you live a longer, healthier life.