Eating nuts: better health and reduced risk of cardiovascular disease

A new study suggests that people who eat nuts tend to have a lower risk of heart disease and healthier eating habits. Nuts are generally considered part of a healthy diet due to their high content of protein, fiber, and healthy fats.

Researchers at the University of Minnesota found that people who eat nuts have a better risk of heart disease than those who don’t. The research team also reported that people who ate nuts had a healthier diet overall, gained less weight, and got more physical activity than those who didn’t. Nuts are generally considered part of a balanced diet and are a safe source because they are high in protein, fiber and healthy fats.

The results suggest that people who incorporate this particular nut into their diet have some health benefits, including weight gain, a healthier diet, and a better heart disease risk profile. This study was recently published in the Journal of Nutrition, Metabolism and Cardiovascular Diseases.

What are the benefits of eating nuts?

Although nuts are generally considered nuts, they are actually the seeds of a fruit. Walnut trees produce stone-shaped fruits. As the fruit ripens, the outside turns into a hard shell that surrounds the edible seed, the nut, inside.

A daily serving of nuts equals 1/4 cup, or 12-14 halves, and consists of the following nutrients:

190 calories
18 grams of fat (including 13 grams of polyunsaturated fat)
4 grams of carbohydrates
4 grams of protein
2 grams of dietary fiber
1 gram sugar
No sodium or cholesterol

Walnuts are one of the healthiest nuts you can eat. They are rich in healthy fats, antioxidants, and several essential minerals. Because of their beneficial nutritional profile, nuts are an important part of a healthy diet, as they provide a number of crucial health benefits. Walnuts offer more health benefits compared to other shelled nuts because they contain the highest amount of omega-3 fatty acids of all nuts. Omega-3 fatty acids are naturally anti-inflammatory. It has also been shown to lower triglyceride levels and reduce plaque formation, one of the mechanisms by which it reduces the risk of cardiovascular disease.

A 2019 study showed that nuts help provide cardiovascular benefits due to their effect on the gut microbiota. A healthy gut microbiome has been linked to lower levels of inflammation, lowering your risk of cardiovascular disease, as well as improving your lipid profile, lowering your risk of metabolic disease, as well as many other health benefits.”

Nuts and ALA

For the current study, the main goal was to determine whether people who ate nuts had better diet and cardiovascular risk factors over 30 years of follow-up, compared to those who did not eat nuts. In this observational study, the team used results from the Coronary Artery Risk Development Study in Young Adults (CARDIA), which began in 1985-1986 with a cohort of more than 5,000 Caucasian, black men and women ages 18 to 18. 30, which continues today. The research team looked at data on 3,023 participants in the CARDIA study, including 352 nut eaters, 2,494 other nut eaters, and 177 people who did not eat nuts.

Looking at physical and clinical measures after 30 years, researchers found that people who ate nuts had a better heart disease risk profile, including:

Low body mass index (BMI).
waist size
arterial pressure
Triglyceride levels in the blood
The researchers also determined that people who ate nuts had a healthier diet overall, gained less weight, had lower fasting blood sugar levels, and reported more physical activity. These findings are not surprising because walnuts are an excellent source of plant-based n-3 fatty acids, particularly alpha-linolenic acid (ALA) and other antioxidants. Other nuts are also nutritious and contain fatty acids and antioxidants, but other types of nuts do not contain the vegetable n-3 fatty acid ALA.

Another research paper on nut consumption associated with cardiac phenotypes, systolic and diastolic function, using data from the CARDIA study shows that although heart function parameters for adults were within the normal range, adults who ate nuts had better values. »

How many nuts should I eat per day?

There is no exact answer to how many nuts a person should eat per day to experience the health benefits shown in the study. However, about seven walnut halves or 14 walnut halves can provide benefits. It’s easy to add to your daily diet, or you can eat a larger portion a few times a week. The goal is not so much a specific number, but to start including these and other nutrient-dense foods in your daily diet for maximum benefits.