5 Reasons Why Consumption Of Nuts Is Good For Heart Health

Illustration of the benefits of nuts for heart health (Unsplash/Pavel Kalenik)

JAKARTA – Nuts contain unsaturated fatty acids that are beneficial for health. There are various types of nuts, each of which has a different fat content. Starting from almonds, cashews, chestnuts, hazelnuts, macadamias, peanuts, pistachios, to walnuts.

In fact, nuts with various types are beneficial for maintaining heart health. But how to process nuts and the reason why this type of savory food with a little sweet taste can be healthy for the heart? Here's the full explanation.

1. Lowers the risk of deposition in arteries

Generally, what settles in the arteries is LDL cholesterol and triglycerides (low density lipoprotein). By eating nuts, reported by the Mayo Clinic, Monday, January 24, the health of the lining of the arteries increases. The level of inflammation associated with heart disease is also lower. In fact, eating nuts can reduce the risk of blood clots that cause heart attacks and death.

Illustration of the benefits of nuts for heart health (iStockphoto)

2. Contains healthy nutrients

In some types of nuts, contain unsaturated fats which are thought to be good for lowering bad cholesterol levels. Nuts also contain omega-3 fatty acids, such as those found in fish, which can prevent irregular heart rhythms. Plus, all types of nuts contain fiber which is beneficial in making you feel full and eat less. In addition, fiber also plays a role in preventing type 2 diabetes.

Three other ingredients are associated with maintaining healthy arteries, including vitamin E which helps stop the development of arterial plaque, plant sterols in some nuts lower cholesterol, and L-arginine which helps increase the flexibility of artery walls.

3. Recommended number of nuts to eat in a week

As much as 80 percent of nuts are fat, but the type of healthy fat. Even so, the recommendation of The American Heart Association, in a week ideally eat about 4 servings of unsalted nuts. Choose raw or dry roasted peanuts over peanuts fried in oil. In 1 serving, it weighs 1.5 ounces of whole nuts.

4. Things that cancel the benefits of nuts

Healthy beans cooked by roasting. More importantly, avoid nuts that are coated with chocolate, sugar, or salt. Because the coating can cancel the benefits of nuts for heart health.

5. Eat nuts if you eat little or no dairy products and meat

A heart-healthy diet is required to reduce the consumption of foods that contain saturated fats such as dairy and meat products. This means that you can replace your macronutrient needs with nuts. As long as not or reduce the consumption of meat and milk.

Every kind of nut seems healthy in general. Although some types provide better nutrition for the heart, such as walnuts, which contain high amounts of omega-3 fatty acids.