Summary: Nuts have long been renowned for their good effects on health, especially on heart health. Although they have a high fat content, the types of fat that they contain are the healthy kind: monounsaturated and polyunsaturated. They are also rich in protein and fiber and several heart-healthy nutrients.
Nuts have long been renowned for their good effects on health, especially on heart health. Although they have a high fat content, the types of fat that they contain are the healthy kind: monounsaturated and polyunsaturated. They are also rich in protein and fiber and several heart-healthy nutrients.
What Are The Health Benefits of Nuts?
Alongside protein, nuts contain the following constituents:
Unsaturated fats: monounsaturated and polyunsaturated fats can be found in walnuts, hazelnuts, almonds, etc. These types of fat have been associated with lowering blood cholesterol levels.
Omega-3 fatty acids: this kind of fatty acids helps your heart by controlling heartbeat rate and preventing heart attacks. Omega-3 can be found mostly in fish, but one of the best non-animal sources of omega-3 fatty acids is nuts.
L-arginine: l-arginine is a substance that has been found to improve the flexibility of artery walls, thus improving blood flow and making you less prone to blood clotting.
Vitamin E: sometimes plaque develops in the arteries, which can lead to chest pain and heart disease. Vitamin E can help stop this plaque from developing, thus possibly preventing heart attacks.
Fiber: fiber helps you restrict the amount of food you eat because it makes you feel full fast. It also helps in lowering cholesterol and preventing diabetes and constipation.
Some ways to incorporate nuts into your diet
- Mix them in with your milk, cereal, or yogurt for breakfast.
- Add them to your salad.
- Add them on top of your meat platter.
- Add some nuts to your dessert, such as brownies and cookies.
- You can even have some nuts alone as a snack instead of a bag of chips or a chocolate bar.
- Keep in mind that even though nuts are extremely healthy, they are still loaded with calories, and the recommended daily portion is a handful and a half (about 40 grams).
