Though nuts are small, they contain many nutrients. Eating nuts as part of a balanced diet promotes cardiovascular health. As stated on the Harvard Medical School website, the healthy fats and fatty acids found in nuts, from hazelnuts to Brazil nuts, protect the heart.
Monounsaturated Fats
The body needs fat for brain functions, cell membrane production and energy. It is important to know the differences between fats so as to choose the healthy ones. Monounsaturated fats are found in nuts and nut oils such as peanut oil. Unsaturated fats appear to lower low-density lipoprotein, or LDL, which is often referred to as bad cholesterol. While the mechanism is not clearly understood, according to MayoClinic.com, it is known that a high level of LDL is one of the primary causes of heart disease.
Polyunsaturated Fats
Polyunsaturated fats are another healthy fat found in all nuts such as almonds, pistachios, hazelnuts and cashews. Even peanuts, which are a legume and not a true nut, contain unsaturated fats. Both monounsaturated and polyunsaturated fats appear to reduce serum cholesterol levels. Polyunsaturated fats, like all fats, are high in calories with nine calories per gram. The American Heart Association recommends that your fat intake should equal between 25 and 35 percent of your total calorie intake for the day. For optimum health, choose foods that contain monounsaturated and polyunsaturated fats.
Omega-3 Fatty Acids
Omega-3 fatty acids are a particular type of polyunsaturated fat that appear to reduce the risk for cardiovascular disease. Omega-3 fatty acids are considered to be essential fatty acids necessary for proper brain development. Because the body cannot produce fatty acids, food is the only source that provides them. Nuts, particularly walnuts, are one of the best sources of omega-3 fatty acids. The American Heart Association credits omega-3 fatty acids with reducing the risk of arrhythmias, which are irregular heart rhythms that lead to sudden death. Omega-3 fatty acids decrease triglyceride levels, slightly lower blood pressure and impede the accumulation of plaque in the arteries.
References
- Harvard Health Publication/Harvard Medical School: Eating Nuts Promotes Cardiovascular Health
- MayoClinic.com: Nuts and Your Health: Eating Nuts for Heart Health
- American Heart Association: Polyunsaturated Fats
- University of Michigan Health System: Healing Foods Pyramid
- American Heart Association: Fish and Omega -3 Fatty Acids
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