Traditionally, the consumption of nuts has been associated with healthy diets. In fact, the World Health Organization (WHO) includes them in the list of recommended foods in a balanced plan, along with fruits, vegetables, legumes and whole grains.
The WHO emphasizes that a healthy diet helps prevent malnutrition in all its forms, likewise, Helps reduce the risk of developing noncommunicable diseases, including diabetes, heart disease, stroke, and cancer.
“They have a low carbohydrate content (except for chestnuts) and are rich in protein (10-30%) and fat (30-60%), especially mono and polyunsaturated fatty acids. Walnuts contain omega 3 fatty acids, precursors of DHA and EPA”, exposes the FEN on its website.
Nuts also contain easily absorbed minerals, such as potassium, calcium, phosphorus, iron and magnesium.. Although their vitamin content is low, they include vitamin A, E, and B1, and have variable amounts of thiamine, riboflavin, and niacin.
In fact, the FEN highlights that “some nuts, such as walnuts, have been shown to be able to reduce heart disease by helping to improve the elasticity of blood vessels.”
Benefits of nuts for the heart
Nuts such as walnuts, almonds, pistachios and chestnuts have been associated with multiple benefits for the general health of the human being, especially for the heart.
The aforementioned portal mentions that research has shown that eating nuts frequently decreases levels of inflammation related to heart disease and diabetes. Additionally, it details some benefits of eating nuts:
- Improve the health of the arteries.
- Decrease inflammation related to heart disease.
- Lower the risk of blood clots, which can cause heart attacks and strokes.
- Lower the risk of high blood pressure.
- Decrease the risk of premature death due to heart disease.
- Lower levels of unhealthy cholesterol, particularly low-density lipoprotein (LDL, or “bad”) cholesterol, and triglycerides, which can block arteries.
Why are nuts beneficial for heart health?
The nutritional qualities of nuts are extensive. On the one hand, they are a good source of protein, and they also stand out for their unsaturated fat content, which helps reduce bad cholesterol levels in the arteries.
Reducing bad cholesterol levels is key to heart health since this substance can lead to clogging of the arteries, hindering the flow of blood through the circulatory system.
“Many nuts are rich in omega-3 fatty acids, which may reduce the risk of having a heart attack or stroke”adds the Mayo Clinic.
On the other hand, it stands out that all nuts contain fiber, a nutrient that helps reduce cholesterol, in addition, it allows a satiating effect that is useful to avoid overeating.
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