- Consumption of different varieties of nuts can reduce the risk of heart disease
- Daily consumption of nuts within a healthy dietary pattern can have favorable effects on endothelial dysfunction
- Nuts can not only prevent heart diseases but can also prevent various chronic diseases such as diabetes and hypertension
Consumption of different varieties of nuts can significantly reduce the risk of heart diseases, reveals a new study conducted by the International Nut & Dried Fruit Council (INC).
Benefits of Consuming Nuts
‘Consuming nuts on a regular basis within a healthy dietary pattern can have favorable effects on endothelial dysfunction.’
Regular consumption of nuts has excellent benefits on human health. Nuts can not only prevent heart diseases but can also prevent various chronic diseases such as diabetes and hypertension.
Nuts are a rich source of antioxidants, high in fiber and magnesium.
Consuming nuts on a daily basis can fight stress, reduce cholesterol levels and can even lower the risk of cancer.
Inflammation can lead to the development of specific chronic diseases such as cardiovascular disease,
reveals the study. The change in the inflammatory state can be diagnosed through inflammatory biomarkers like C-reactive protein.
In this study, consumption of nuts was associated with a reduced incidence of heart disease and diabetes in both men and women.
The research team examined the effects of nut consumption on inflammatory biomarkers and endothelial function linked to cardiovascular disease. They found that consuming nuts had a favorable impact on flow-mediated dilation, which is a measure of endothelial function.
The research team reviewed 32 studies published in BMJ Open journal.
These findings are in parallel to a review conducted by the European Food Safety Authority in 2011, which reveal that even walnuts aid in the improvement of the elasticity of blood vessels.
Effects of Nuts on Heart Health
In this study, the participants were given nuts either in prescribed doses of 18 to 85g per day or as a percentage of dietary energy. The number of nuts provided to each participant in this study was different.
The research team concluded saying that regular consumption of nuts within a healthy dietary pattern can have favorable effects on endothelial dysfunction.
This research study was supported by the International Nut & Dried Fruit Council (INC) includes more than 700 nut and dried fruit sector companies from over 70 countries.
Prof. Linda Tapsell and her colleague, Dr. Elizabeth Neale at University of Wollongong (Australia), Principal Investigators of the research study said, "This research helps to identify the mechanisms by which nut consumption may contribute to reduced cardiovascular disease risk in the context of a heart-healthy diet. It adds to the scientific evidence which is built upon with continued research."
Importance of Nuts
Nuts are a nutritional powerhouse. Walnuts, almonds, hazelnuts, pecan nuts, cashews, pistachios, pine nuts, and Brazil nuts are some examples. Nuts are wholesome foods that have numerous health benefits like preventing dementia and depression to improving heart health.
Nuts are rich sources of heart-healthy nutrients.For example, 100g of almonds consists of 49 percent DV (daily value), vitamin E - 131 percent DV, approximately 2500mg of L-arginine amino acid.
Vitamin E helps stop plaque development in the arteries. Plaque leads to chest pain, coronary artery disease, or heart attack.
L-arginine improves artery wall making them less prone to blood clots and reduces atherosclerosis.
Fiber helps lower cholesterol levels in the body. Again low sodium and high potassium levels in nuts help maintain healthy blood pressure.
- Marta Guasch-Ferré, Xiaoran Liu, et al. Nut Consumption and Risk of Cardiovascular Disease. Journal of the American College of Cardiology (2017).DOI: 10.1016/j.jacc.2017.09.035