Based on scientific findings on the health benefits of nuts, the U.S. Food and Drug Administration approved a qualified health claim for nut labels that says "Scientific evidence suggests but does not prove that eating 1.5 oz. per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease". Nuts contain fat considered to be "good" fat, fiber, vitamins and minerals that when consumed in moderation contribute to a heart-healthy diet.
Fat Content
Nuts contain a significant amount of fat, a fact that in years past led people to believe they were unhealthy. Newer research into the role of fat reveals that the type of fat makes a difference on how it affects the body, notes the American Heart Association. The fat content of nuts consists mostly of monounsaturated and polyunsaturated fats. These types of fat can help to lower the amount of bad cholesterol, low-density lipoprotein, in the blood, especially when consumed in place of foods containing saturated or trans fats, both of which increase LDL cholesterol levels. Lower LDL levels help reduce the risk for heart disease. Nuts also contain omega-3 fatty acids, essential fatty acids known to reduce the risks for heart disease, including high cholesterol and high blood pressure.
Fiber
Dietary fiber describes the portion of a plant-derived food the body cannot break down during the process of digestion. Eating high-fiber foods helps you to feel full for longer, which helps you lose weight or maintain a healthy weight, one factor that helps keep your heart healthy. Soluble fiber, the type that attracts water, may help to lower cholesterol levels contributing the heart-healthy benefits of nuts.
Vitamins
Nuts contain a variety of essential vitamins including vitamin E, vitamin B-6, thiamine and folate. Vitamin E, most prevalent in vegetable and nut oils, helps to slow the formation of plaques in the blood vessels. Plaques represent the accumulation of cholesterol, calcium and other waste material in the blood. When plaques form, a process known as atherosclerosis, they can restrict the flow of blood and lead to heart disease. Folate, necessary for the production and maintenance of new cells, also helps to decrease homocysteine levels in the blood. Elevated levels of homocysteine, a specific type of amino acid, is associated with an increased risk for heart disease.
Minerals
Nuts contribute to the intake of essential minerals including potassium, a mineral vital to heart function. Potassium functions as an electrolyte in the body, meaning it helps balance the amount of fluid in and out of cells. This function makes potassium, along with sodium, important in regulating blood pressure. Potassium also helps to transmit electrical impulses between nerves and muscle cells, which helps keep the heart beating rhythmically.
References
- MayoClinic.com; Nuts and Your Heart: Eating Nuts for Heart Health; Feb. 4, 2011
- University of Nebraska Cooperative Extension; Nuts for Nutrition; Alice Henneman, RD; March 2004
- Linus Pauling Institute; Nuts; Jane Higdon, Ph.D.; December 2005
- U.S. Food and Drug Administration; Qualified Health Claims; October 2009
- University of Maryland Medical Center: Omega-3 Fatty Acids; Jun. 25, 2009
- Colorado State University Extension; Dietary Fiber; J. Anderson, et. al.; December 1998
