Nutrition fact of the day: A handful of nuts daily can reduce the risk of heart disease by up to 30% – The Times of India

We all know that nuts are excellent for us, but emerging research indicates that they can protect our heart too!Researchnow shows that consuming 20 to 30 grams of nuts per day, which equals one ounce (roughly 28 grams), protects people from developing heart disease.Daily nut consumption leads to an 19% to 30% decrease in coronary heart disease and stroke development in people, compared to those who do not consume nuts.This benefit holds even after accounting for other healthy habits like exercise or not smoking.What makes nuts specialThe combination of good fats, fiber and nutrients in nuts, creates their protective effects. The main fats in nuts consist of unsaturated types, which help people lower their bad cholesterol levels.Research shows that nuts help people lower their total cholesterol and triglyceride levels, which serve as vital factors for preventing heart disease. The combination of fiber, magnesium and plant compounds in nuts works to combat inflammation, while maintaining healthy blood vessels.Want to live longer? Science says eating more protein might be the answerWhat science saysMultiplestudiesthat were analyzed together through meta-analyses, demonstrate the effectiveness of nuts for heart health.A research study which involved 800,000 participants, showed that eating nuts reduced cardiovascular disease risk by 19%, and heart-related death risk by 25%. Research shows that daily nut consumption leads to a 30% decrease in coronary heart disease development for people who eat nuts as their main snack.The Nurses’ Health Study and Physicians’ Health Study followed more than 500,000 participants, throughout multiple decades to study their heart health.The research showed that people who eat nuts will experience a 30% to 50% reduction in their chances of developing heart disease, and dying from sudden cardiac events. A 2020 research study which involved 193,000 participants, showed that people who ate nuts regularly, would lower their risk of developing heart disease, coronary heart disease and stroke.The heart benefits become apparent when people consume nuts at least three times per week, and they increase with daily consumption.The amount of nuts people should consume daily includes specific typesA person should consume one handful of nuts which equals 28 grams as their daily serving. A single handful of nuts contains 23 almonds, 18 cashews, 21 hazelnuts, 6 Brazil nuts, 12 macadamia nuts, 28 pistachios and 14 walnut halves. Tree nuts and peanuts provide health benefits, but walnuts, almonds and pistachios demonstrate the most effective cholesterol-lowering effects.Plain and unsalted nuts provide the highest nutritional value. People should replace their unhealthy snack choices with nuts, because it helps them maintain their weight. Research indicates that eating nuts in this manner show no significant effect on body weight, unless you go overboard on the consumption.Part of a healthy dietThe addition of nuts to your meals will help Read More