Nuts may be good for the heart when consumed in a healthy diet. They contain nutritional and unsaturated fatty acids. They’re also great snacks. They’re easy to pack and store and inexpensive on the go.
It is crucial to remember that some snacks contain high calories. Hence, it’s vital to control your portions. Opting for nuts over less healthy snacks can help you stick to a heart-healthy diet. If you need guidance on heart health, consulting a heart specialist in Gurgaon could provide valuable insights and personalized advice tailored to your needs.
Are nuts good for your heart?
Several studies have shown that nuts and seeds lower inflammation levels associated with diabetes and heart disease.
Nutritional benefits include:
- Maintain healthy arteries.
- Improve heart health by reducing inflammation.
- Prevent heart attacks and strokes by reducing blood clot risk.
- Blood pressure can be lowered.
- Cardiovascular disease is a leading cause of early death.
- Lower unhealthy cholesterol levels, specifically triglycerides and low-density lipoproteins, or “bad” cholesterol.
Are nuts heart-healthy?
They are the best protein sources. Furthermore, it comes with these heart-healthy nutrients:
- Contains unsaturated fats. Some believe that nuts’ monounsaturated fats and polyunsaturated fats lower harmful cholesterol levels for reasons that are not fully understood.
- Fats rich in omega-3. It is the omega-3 fatty acids found in these nuts that make them a healthy snack. Healthful fatty acids include omega-3s. There may be a reduction in the risk of heart attack and stroke caused by these nutrients.
- Contains fiber. Almost all of them contain fibre, a substance that lowers cholesterol. By consuming fibre, you feel complete for extended periods and eat fewer calories.
- Sterols from plants. A substance found in some nuts can help reduce cholesterol, called plant sterols. It is common for plant sterols to be added to products such as margarine and orange juice for their health benefits; however naturally contain plant sterols.
- The L-arginine. The amino acid L-arginine can also be found. There is some evidence that L-arginine lowers blood pressure, reduces cholesterol, and improves the health of blood vessels in general.
Nut servings: what is a healthy amount?
It is important to note that nuts contain fat. Even though most of them come from healthy fats, the calories can still add up. The key to keeping nuts healthy is to keep them in moderation.
Ensuring an adequate intake of unsalted nuts in your diet typically means aiming for about 4 to 6 servings per week for adults. Serving recommendations may differ for children depending on their age. If you’re worried about your child’s nut consumption, it’s wise to consult their paediatrician to determine the appropriate serving size. Additionally, for personalized advice on maintaining heart health, consider contacting a heart doctor in Gurgaon who can offer tailored recommendations and support.
Instead of cooking nuts in oil, choose raw or dry-roasted nuts. You can enjoy two tablespoons of nut butter with each serving of whole nuts or a handful of whole nuts (1.5 ounces).
Are nuts of different kinds better than others?
There is no evidence that nuts are harmful in general. However, some may contain more heart-healthy nutrients than others. Walnuts, for instance, contain Omega-3 fatty acids.
The heart-healthy properties of almonds, macadamia nuts, hazelnuts and pecans are well-established. The same applies to peanuts, although they are technically legumes, not nuts.
It would help if you chose unsalted or unsweetened nuts. Salt or sugar can diminish heart-healthy benefits.
The following is information on the nutrition of some of the most common types of nuts. A serving of unsalted nuts contains 28.4 grams of calories and fat.
Are nut oils a good idea? How healthy are they as well?
Nut oils provide nutrients but do not contain the fibre found in whole nuts. Walnut oil has more omega-3s than any other oil.
Contemplate incorporating nut oils into your recipes when preparing salad dressings or cooking. Nut oils possess distinct properties compared to vegetable oils, particularly in their reaction to heat. It’s essential to avoid overheating nuts, as it can lead to a bitter taste. Furthermore, owing to their high fat and calorie content, it’s advisable to use nut oils sparingly. For individuals seeking specialized care and treatment for heart conditions, the Best Heart Hospital in Gurgaon can provide comprehensive services and expert guidance tailored to individual needs.
To book an appointment with our cardiologist: Dr. Monik Mehta (MBBS, MD, DM, FACC)
Interventional Cardiologist, Cardiologist, Cardiac Electrophysiologist
24*7 Helpline No.: +91–9873214382
Email: heartcare@healthyheartsgurgaon.com
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