The British Heart Foundation says nuts are a nutrient-rich food providing us with fibre, protein, vitamins, minerals and other micronutrient (Image: Getty)
For those on the hunt for guilt-free snacks, experts are championing nuts as a powerhouse of healthy fats, proteins, and essential nutrients. Harvard Health experts have highlighted that people who eat nuts can benefit from a lower risk of heart attacks and heart disease than those who rarely include them in their diet.
Groundbreaking findings from extensive cohort studies, including the Adventist Study, the Iowa Women’s Health Study, the Nurses’ Health Study, and the Physicians’ Health Study, have all underscored the virtues of regular nut consumption.
These studies consistently link eating nuts several times a week with a 30% to 50% reduced risk of myocardial infarction, sudden cardiac death, or cardiovascular disease, reports Surrey Live.
A paper featured in the National Library of Medicine notes: “Frequent nut consumption has been associated with reduced cardiovascular risk factors”. This includes a lower incidence of dyslipidaemia, type 2 diabetes, and metabolic syndrome, along with a decreased chance of coronary heart disease.
The study also observed: “Compared to those participants who never or almost never consumed nuts, those who consumed nuts more frequently were older, had a lower BMI.”
Higher consumption of nuts has been associated with a reduced risk of several cardiovascular diseases (Image: Getty)
Nuts are packed with unsaturated fats that can help lower ‘bad’ LDL cholesterol and boost ‘good’ HDL cholesterol. Walnuts, in particular, are rich in omega-3 fatty acids, which may also help prevent irregular heart rhythms.
A comprehensive study analysing data from over 210,000 health professionals for up to 32 years found that those who ate an ounce of nuts five or more times a week had a 14% lower risk of cardiovascular disease. The study also revealed a 20% reduced risk of coronary heart disease among those who regularly included nuts in their diet compared to those who didn’t.
Peanuts, which are technically legumes but nutritionally similar to nuts, and walnuts, were linked to a lower risk of these diseases. Another study suggested that nut consumption could potentially lower the risk of cardiovascular disease in people with type 2 diabetes, a condition associated with increased risks of high cholesterol, heart disease, and stroke.
The researchers found that participants who ate five 28-gram servings of nuts each week saw a 17% reduction in the risk of cardiovascular disease.
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In addition to this, a 20% reduction in the risk of coronary heart disease, a 34% lower chance of dying from cardiovascular disease and a 31% decreased risk of premature death from any cause can be achieved. This is when compared to those who consume less than one serving of nuts per month.
Why are nuts so good for you?
Nuts, when eaten in moderation, are an excellent source of arginine, an amino acid essential for producing nitric oxide, which aids in relaxing narrowed blood vessels and improving blood circulation. They are also loaded with vitamin E, folate, potassium, fibre, and other beneficial nutrients.
Harvard University suggests that eating a handful of nuts, approximately 28 grams or one ounce, at least five times a week could be highly beneficial for your heart health. Since different nuts provide various nutrient profiles, including a mix in your healthy diet is a smart move.
There are various ways to include nuts in your diet – from salads and curries, to pasta dishes and h (Image: Getty)
However, simply adding nuts to your regular junk food snacks and meals won’t yield the same benefits. For instance, consuming a handful of walnuts (which average about 185 calories per ounce) daily could lead to a weight gain of 10 pounds or more over a year if you don’t cut back elsewhere.
This extra weight could increase your risk of heart disease rather than reduce it. Instead, consider replacing crisps or other less nutritious snacks with nuts. You can also use them as a meat substitute in main dishes or add them for a nutritious crunch in salads.
Always consult your GP before making any significant alterations to your diet, particularly if you’re on medication or receiving treatment for a health condition. Those with nut allergies should naturally avoid them.
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Incorporating nuts into your diet can be extremely beneficial for heart health, but it’s most effective when combined with an overall healthy lifestyle. The best methods to lower your risk of heart disease include adhering to a balanced diet, regular exercise, moderating alcohol intake, quitting smoking, maintaining a healthy weight, avoiding processed foods and staying hydrated.
Signs of an unhealthy heart:
Chest pain: Can feel like pressure, tightness, or heaviness. If the pain doesn’t stop after a few minutes of rest, call emergency services.
Swelling in the legs, ankles, or feet: This can be a sign of heart failure or fluid building up in your tissues.
Shortness of breath: Can occur while resting, during activity, or when lying down.
Palpitations: Can feel like your heart is beating too fast, too strongly, or irregularly.
Unexplained fatigue: Sudden fatigue when doing routine tasks or walking up stairs could be a sign of heart disease.
Nausea, indigestion, heartburn, or stomach pain: These symptoms can occur during a heart attack, especially in women.
Sweating: Sudden sweating, especially when accompanied by discomfort in the chest, jaw, neck, or arm, could be a sign of a heart attack.
