Nuts are a food that should be a staple in your diet, as long as you eat them raw or roasted . The properties and nutrients they provide make them an essential food in our lives. A recent study confirms that eating a handful of nuts daily reduces the risk of cardiovascular disease by 30% .
Salty nuts should be avoided
The Predimed study on Prevention with Mediterranean Diet has been presented at the XXXVII International Congress of Nuts (INC) in Seville and has revealed very important data for our diet and health.
Ramón Estruch, the study's coordinator, explained that the research demonstrates that consuming this product minimizes the risk of cardiovascular problems such as myocardial infarction, stroke, or cardiovascular death. Furthermore, the risk of suffering a stroke is reduced by almost 50%.
The study also yielded several recommendations , such as:
- Eat nuts with food, not at night.
- The satiety generated by eating them helps reduce abdominal area. This is because the interaction of food in the stomach multiplies the benefits.
- Avoid salty nuts and opt for those that come raw, natural or toasted.
The Mediterranean diet, the best option
Nearly 7.5000 people volunteered to participate in this study. All of them had high cardiovascular risk factors such as diabetes, hypertension, obesity, or cholesterol problems.
The participants had to follow the guidelines of a nutritionist , who designed a diet for them based on the traditional Mediterranean diet. This diet included the consumption of extra virgin olive oil and a portion of nuts.
The process lasted five years, ultimately concluding that eating a handful of nuts a day reduces the risk of cardiovascular problems by 30% . Of course, if we have poor eating habits, even eating nuts won't alleviate the cardiovascular problems caused by our unhealthy diet.
Interestingly, in Spain it is estimated that we consume around 98.500 tons , which places us among the twenty largest consumers in the world.
Why are nuts essential for cardiovascular health?
Nuts are not only delicious, but they are also a rich source of essential nutrients necessary for the optimal functioning of the body. Their high content of healthy fats (such as monounsaturated and polyunsaturated fatty acids ) plays a fundamental role in regulating blood cholesterol levels. These types of fats not only help to lower LDL cholesterol (the "bad" cholesterol), but also raise HDL cholesterol (the "good" cholesterol), thus contributing to optimal cardiovascular health.
In addition, nuts are rich in antioxidants , such as vitamin E , which help fight inflammation and protect cells from damage caused by free radicals.
Here are some of the most notable benefits of regularly consuming nuts:
- Improvement of the lipid profile: Nut consumption has been shown to improve blood lipid profiles, reducing triglycerides and total cholesterol.
- Reduced inflammation: The antioxidants present in nuts help reduce inflammation, a risk factor for cardiovascular disease.
- Weight control: Despite being high in calories, nuts are filling, which helps control appetite and maintain a healthy weight.
- Glucose regulation: Its inclusion in the diet helps improve insulin sensitivity and stabilize blood sugar levels, which can be beneficial for preventing type 2 diabetes.
Specific benefits of different types of nuts
There are several types of nuts, each with its own unique properties and benefits. Some of the most common are:
Almonds
Almonds are rich in vitamin E , calcium , and magnesium, supporting bone and cardiovascular health. Their high antioxidant content contributes to cell protection.
Nuts
Walnuts are especially rich in omega-3 fatty acids , which are essential for heart health. They also offer a very beneficial anti-inflammatory profile.
Pistachios
Pistachios are low- calorie , high-protein nuts , ideal for maintaining a feeling of fullness. They also help regulate cholesterol and improve eye health.
Hazelnuts
Hazelnuts are an excellent source of healthy fats and fiber, helping to improve digestive health and reduce the incidence of heart disease.
Consumption recommendations
To enjoy the benefits of nuts, it's recommended to consume between 25 and 30 grams per day. This is roughly equivalent to a handful. The ideal time to eat them can vary; they can be eaten at breakfast, as a snack, or even as part of a main meal, as they are very versatile. Here are some creative ways to add them to your diet:
- Add them to yogurts or smoothies.
- Incorporate them into salads or pasta dishes.
- Use them as a topping on oatmeal or cereal.
- Consume them as a snack between meals.
Considerations to take into account
Despite their benefits, it's important to remember that nuts are also high in calories , so excessive consumption can contribute to weight gain. It's always advisable to choose unsalted and unsweetened versions to maximize the benefits of these foods.
It's essential to pay attention to portion sizes and avoid pickled or fried nuts, which can have adverse health effects.
Nuts and mental health
Consuming nuts has also been associated with mental health benefits . Thanks to their content of nutrients such as phosphorus and omega-3 fatty acids, they can help improve memory, reduce anxiety, and lower the risk of neurodegenerative diseases, such as Alzheimer's.
Including nuts in your diet can be an ally in the fight against depression and other mood disorders, providing compounds that are essential for brain function.
Below are some of the positive impacts of nuts on mental health:
- Improved cognitive function.
- Reduced anxiety and depression.
- Prevention of neurodegenerative diseases.
Nuts in disease prevention
Numerous epidemiological studies have established a link between nut consumption and a reduced risk of various chronic diseases. For example, regular nut consumption has been shown to reduce the risk of cardiovascular disease and other metabolic problems, such as type 2 diabetes.
Eating nuts can improve health parameters such as:
blood pressure, cholesterol and blood glucose, making these foods an integral part of a healthy diet.
Recommended amount for cardiovascular health
To reap all their benefits, it's ideal to consume a variety of nuts. A daily intake of 30 grams is recommended , which is roughly equivalent to a handful. Incorporating this amount into your daily diet can lead to significant improvements in cardiovascular health.
Variety is also key; combining different types of nuts is suggested to maximize nutrient intake. For example, mixing walnuts, almonds, and hazelnuts offers a broader spectrum of essential fatty acids, protein , and fiber, each with unique health benefits.
Nuts are a powerful dietary resource in the quest for better cardiovascular health. Their regular consumption, combined with a balanced diet, can provide countless benefits. From improving cognitive function to preventing chronic diseases, their inclusion in your daily diet is highly recommended.
