Including macadamia nuts in your diet can decrease your risk of cardiovascular disease, according to a 2007 report in Medical News Today. Macadamia nuts originally come from Australia and today can be found worldwide. You can enjoy them raw as a snack, added to baked recipes, or sprinkled on salads for a boost of heart-healthy nutrition.
Monounsaturated Fats
Medical News Today reports that macadamia nuts can help lower your levels of low-density cholesterol, also known as bad cholesterol. Macadamia nuts are rich in monounsaturated fats. These types of fats are healthier for your heart than artery-clogging saturated fats that may lead to heart problems and high cholesterol levels. Macadamia nuts contain 16.7 g of monounsaturated fats per 1-oz. serving. In comparison, almonds supply 8.8 g of monounsaturated fats per serving, while peanuts supply 4.4 g. Medical News Today reports that frequent macadamia nut consumers have shown decreased risk of heart disease, lower cholesterol levels and lower triglyceride levels than those who did not include these nuts in their diet.
Phytosterols
A 1-oz. serving of macadamia nuts can supply 33 mg of phytosterols to your body. Phytosterols are plant-derived sterols that may lower cholesterol levels in your body, according to the Linus Pauling Institute. They may also play a role in decreasing your risk of certain types of cancer. Including a serving of these nuts in your daily meals or snacks may boost the phytosterol content in your body.
Fiber
Macadamia nuts contain 2.4 g of fiber per 1-oz. serving. This is higher than the fiber content in a 1-oz. serving of walnuts at 1.9 g, or a 1-oz. serving of pine nuts at 1.1 g. Fiber helps your body feel satiated and prevents overeating that may lead to obesity. In addition, fiber promotes bowel health by preventing constipation and diverticular disease.
Vitamin E
Macadamia nuts are a rich source of vitamin E. Vitamin E is an antioxidant that helps your body fight cellular damage and aids in cellular repair. In addition, it plays a role in maintaining healthy skin, hair and nails. The Mayo Clinic reports that vitamin E in nuts may help prevent plaque development in your arteries which is associated with coronary heart disease or heart attack.
Omega-3 Fatty Acids
Including any kind of nuts in your diet, including macadamia nuts, is a healthier option than including snacks with less nutrients. Mayo Clinic state that macadamia nuts are one of the most heart-healthy nuts and are a source of omega-3 fatty acids. Omega-3 fatty acids are essential fats that your body does not produce. You must consume these fats in your diet. Including macadamia nuts in your diet is one way to boost your intake of these essential fats.
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