Presse Santé

Eating nuts: better health and lower risk of cardiovascular diseases

A new study suggests that people who eat nuts tend to have a lower risk of heart disease and healthier eating habits. Walnuts 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 tree nuts have a better heart disease risk profile than those who don’t. The research team also reported that people who ate nuts had healthier diets overall, gained less weight, and were more physically active than those who didn’t. Walnuts are generally considered part of a balanced Safe Source diet due to their high content of protein, fiber, and healthy fats.

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

What are the benefits of consuming nuts?

Although walnuts are generally thought of as tree nuts, they are actually the seed of a fruit. Walnut trees produce a stone-shaped fruit. As the fruit ripens, the exterior turns into a hard shell that encases the edible seed, the nut, inside.

A daily serving of walnuts is equal to 1/4 cup, or 12 to 14 walnut halves, and consists of the following nutritional elements:

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 of sugar
No sodium or cholesterol

Walnuts are some of the healthiest nuts you can eat. They are rich in healthy fats, antioxidants, and various essential minerals. Given their beneficial nutritional profile, walnuts are an important part of a healthy diet, providing 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. They have also been shown to lower triglyceride levels and reduce plaque formation, which is one of the mechanisms by which they reduce the risk of cardiovascular disease.

A 2019 study showing that walnuts help provide cardiovascular benefits due to their impact on the gut microbiota. A healthy gut microbiome has been linked to reduced levels of inflammation, which reduces the risk of cardiovascular disease, as well as improving the lipid profile, reducing the risk of metabolic diseases, and many other health benefits.”

Walnuts and ALA

For the current study, the primary objective was to determine whether nut eaters had a better diet and cardiovascular risk factor profile over 30 years of follow-up, compared with non-nut eaters. For this observational study, the team used the results of the Coronary Artery Risk Development in Young Adults (CARDIA) study, which began in 1985-1986 with a group of more than 5,000 Caucasian and American men and women. blacks between 18 and 18 years old. 30, and continuing today. The research team analyzed data from 3,023 participants in the CARDIA study, including 352 nut eaters, 2,494 other nut eaters, and 177 non-nut eaters.

Looking at physical and clinical measures after 30 years, the researchers found that nut eaters had a better heart disease risk profile, including:

a lower body mass index (BMI)
waist size
blood pressure
blood triglyceride levels
The researchers also found that people who ate nuts had healthier diets overall, gained less weight, had lower fasting blood sugar levels and reported more physical activity. These results are not surprising because walnuts are an excellent source of plant-based n-3 fatty acids, especially 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 ALA, plant-based n-3 fatty acids.

Another article on walnut consumption associated with cardiac phenotypes, their systolic and diastolic function, using data from the CARDIA study, shows that although cardiac function parameters in adults were within normal, adults who ate walnuts had better values . »

How many nuts should I eat a day?

There is no exact answer as to how many nuts a person should eat per day to experience the health benefits described in the study. However, about seven walnuts or 14 walnut halves can provide benefits. They are easy to add to your daily diet, or you can have a larger serving several times a week. The goal is not so much a specific number, but rather to start including these and other nutrient-rich foods in your daily diet to confer maximum benefits.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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