2024-05-23 09:00:00
What if stopping heart problems was so simple as chewing a couple of nuts day-after-day? That is the stunning conclusion of a giant examine revealed within the prestigious Journal of the American Coronary heart Affiliation. Zoom in on these little nuts that would revolutionize the well being of our arteries!
Nuts, the undoubted allies of our hearts
To evaluate the affect of nut consumption on the danger of coronary heart assault, researchers at Harvard College adopted greater than 210,000 members for nearly 32 years.
The volunteers needed to full an in depth questionnaire each 4 years on their consuming habits, detailing their nut consumption. The outcomes are clear: in comparison with those that by no means ate them, nut lovers had a 61% decreased threat of coronary heart assault and coronary coronary heart illness!
Even when different elements resembling age, smoking or physique mass index are taken under consideration, common nut consumption was nonetheless related to higher coronary heart well being. In accordance with the authors of the examine, the danger of heart problems could possibly be decreased by 19% by changing much less wholesome meals day-after-day with a handful of nuts (about 28 grams).
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Unsaturated fatty acids, fiber, antioxidants: the successful nut cocktail
However how can we clarify these superb advantages of nuts to our hearts? Their secret lies of their distinctive dietary profile. Nuts are stuffed with unsaturated fatty acids, particularly mono and polyunsaturated fatty acids, that are identified to enhance lipid steadiness and cut back irritation. A meta-analysis of 61 research confirmed that walnut consumption considerably decreased the extent of “unhealthy” LDL ldl cholesterol and triglycerides, two main threat elements for coronary heart assaults.
Wealthy in fiber, nuts additionally promote a various intestinal microbiota and good vascular well being. A examine in Spain discovered that consuming 30 grams of nuts day-after-day for 8 weeks elevated the proportion of helpful micro organism within the gut, resembling Bifidobacteria and Lactobacillus. Nonetheless, we now know {that a} balanced microbiota is related to a decrease threat of heart problems.
Walnuts, concentrates of cardioprotective polyphenols
However the retailer of nuts doesn’t cease there! These little seeds are veritable mines of polyphenols, these vegetation mix with tremendous antioxidant and anti inflammatory powers. A examine revealed within the Journal of Diet confirmed that common consumption of nuts considerably elevated blood ranges of polyphenols in members, with constructive results on artery dilation and blood strain.
Among the many nut star polyphenols, we discover ellagic acid, a robust antioxidant that may shield cells from oxidation and stop the formation of atherosclerotic plaque. California researchers even found that walnuts are the richest meals supply of ellagic acid, forward of raspberries and strawberries!
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