Nuts may lower your risk of heart disease because they contain monounsaturated and polyunsaturated fats, fiber and vitamin E, all which lower cardiovascular risk, according to Harvard Medical School. Nuts are an excellent source of arginine, an amino acid that improves blood vessel function, and walnuts are high in omega-3 fatty acids which may prevent irregular heart beat. Choose nuts that are not fried in oil, loaded with salt or coated with sugar to lower your cholesterol and help prevent heart disease and stroke.
Step 1
Eat 1.5 oz of nuts per day. The best choices are walnuts, hazelnuts, almonds, pistachios, pecans and peanuts. A study done at Brigham and Women's Hospital in Boston concluded that women who consumed as little as 5 oz. of nuts per week may have a much lower risk of cardiovascular disease than women who ate less than 1 oz. of nuts per month.
Step 2
Replace saturated fats with unsaturated fats. Eat less beef and full-fat dairy; eat nuts instead. MayoClinic.com recommends replacing cheese and meat in your salad with a handful of almonds or walnuts instead.
Step 3
Avoid sugary snacks and eat nuts instead. Nuts are high in calories, so it's important to cut back on empty calories when adding nuts to your diet. Maintaining a healthy weight lowers your risk of heart disease.
Tips and Warnings
- Nut consumption lowers oxidative stress, such as free radical damage, according to "ABC News." Nuts by themselves produce a modest reduction in heart disease. As part of a healthy diet, the effects are much greater.
References
- Harvard Medical School Health Publications: Eating nuts promotes cardiovascular health
- "ABC News": Nuts May Help Lower Cholesterol Levels
- Pub Med: Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study
- MayoClinic.com: Cholesterol: Top 5 foods to lower your numbers
