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Nuts and Cardiovascular Health – Can fat be heart - healthy?

Despite the bad rap that nuts have been given over the past several decades due to their high fat content, the benefits of including nuts in your daily diet are incalculable. Recent research has suggested that nuts, if eaten in moderation, are a heart-healthy addition to your daily diet. Nuts can (and in many cases do) supplant other unhealthy foods in your diet. They tend to satiate quickly, and research indicates that those who incorporate nuts into their daily diets do, in fact, eat less of other less healthy foods.

Firstly, nuts are exceptionally high in monounsaturated fats, which perform the following heart-healthy functions:

  • Reduce levels of LDL cholesterol while increasing levels of HDL cholesterol.
  • Reduces risk of heart disease

Nuts have been found to prevent blood clots, which in a significant number of cases cause cardiac arrest. Research has also indicated that nuts promote healthy arterial lining. Additionally, nuts are rich sources of the following vitamins and minerals, all of which possess exceptional cardio-protective properties:

  • Plan sterols
    • Lower levels of LDL cholesterol by preventing its absorption in the body
    • Decreases risk of coronary heart disease (CHD)
  • Omega-3 fatty acids
    • Reduce risk of arrhythmia
    • Reduce risk of cardiac arrest
    • Decrease risk factors of heart disease
  • Fiber
    • Lowers cholesterol levels
    • Satiates you quickly, reducing risk of obesity
  • Vitamin E
    • Research indicates that it may slow down plaque buildup in your arteries
      • Reduces risk of coronary heart failure
      • Reduces risk of coronary artery disease
  • Arginine
    • Is changed to nitric oxide (NO) in your body.
      • Relaxes blood vessels
      • Boosts your circulation system
      • Peanuts, cashews, pecans, walnuts, and almonds are all rich, natural sources of arginine

Find out more about the nutritional value and health benefits of almonds, walnuts, pistachios, brazil nuts, and cashews.


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בהשגחת הבדץ ירושלים- העדה החרדית