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 protein, fiber and healthy fat content.
Researchers at the University of Minnesota have found that people who eat tree nuts have a better risk profile for heart disease than those who don’t. The research team also reported that people who ate nuts had overall healthier diets, gained less weight, and engaged in more physical activity than those who didn’t. Nuts are generally considered part of a balanced Safe Source diet due to their high protein, fiber and healthy fat content.
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 risk profile for heart disease. This study was recently published in the journal Nutrition, Metabolism & Cardiovascular Diseases.
What are the benefits of consuming nuts?
Although nuts are generally considered tree nuts, they are actually the seed of a fruit. Walnut trees produce a pit-shaped fruit. As the fruit ripens, the exterior turns into a hard shell, which encloses the edible seed, the nut, inside.
A daily serving of nuts equals 1/4 cup, or 12-14 nut halves, and consists of the following nutritional elements:
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 tree nuts you can eat. They are rich in healthy fats, antioxidants, as well as several essential minerals. Given 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. They have also been shown to lower triglyceride levels and reduce plaque formation, which is one of the mechanisms by which they reduce your risk of cardiovascular disease.
A 2019 study showing that nuts help provide cardiovascular benefits due to their impact on gut microbiota. A healthy gut microbiome has been linked to reduced levels of inflammation, which lowers 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,” she added.
Nuts and ALA
For the current study, the main objective was to determine whether nut eaters had a better diet and cardiovascular risk factor profile over 30 years of follow-up, compared to those who did not eat nuts. For this observational study, the team used results from the Coronary Artery Risk Development in Young Adults (CARDIA) study, which began in 1985-1986 with a group of more than 5,000 Caucasian men and women. and black people between the ages of 18 and 30, and which continues today. The research team looked at data from 3,023 participants in the CARDIA study, including 352 nut eaters, 2,494 eaters of other nuts, and 177 non-nut eaters.
Looking at physical and clinical measures after 30 years, researchers found that nut eaters had a better heart disease risk profile, including:
a lower body mass index (BMI)
blood triglyceride levels
The researchers also determined that people who ate nuts had healthier overall diets, 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 paper on nut consumption associated with cardiac phenotypes, it’s systolic and diastolic function, using data from the CARDIA study shows that even though adult cardiac function parameters were within normal, adults who ate nuts had better values. »
How many nuts should I eat per day?
There is no exact answer for 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’re easy to add to your daily diet, or you can take a larger serving several times a week. The goal isn’t so much a specific number, but to start including these and other nutrient-dense foods in your daily diet to confer maximum benefits.
Like our content ?
Receive our latest publications free of charge and directly in your mailbox every day