Heart disease is the number one killer of Americans, according to the Centers for Disease Control and Prevention. Lifestyle changes that include exercise and healthy nutrition choices directly reduce your risk of heart disease. Nuts provide heart-healthy fats and fiber, two nutrients that protect your heart. Know how nuts fight heart disease and include them in your diet on a regular basis.
Heart Disease
An American dies from heart disease every minute, and more than 1,000,000 Americans had heart attacks in 2010. Your lifestyle choices directly impact your risk of heart disease. High blood pressure, smoking, obesity and diabetes all increase your chance of having a heart attack. Your diet may also impact your heart health.
Dietary Fats
The types of dietary fats you choose to eat can affect your risk of heart disease. Foods high in saturated fats, such as cream, cheese and fatty meats, increase your blood cholesterol and your risk of heart attack. Monounsaturated fats and polyunsaturated fats are heart-healthy fats. Nuts contain heart-healthy fats, including omega-3 fatty acids, which may protect your heart from harmful arrythmias.
Fiber
The dietary fiber found in nuts protects your heart in several ways. First, fiber helps you feel full on fewer calories and thus can make it easier to control your weight. Fiber also lowers your blood cholesterol, reducing the build-up of plaque in your arteries. The fiber in nuts may also lower your risk of developing diabetes, also lowering your risk of heart disease.
Ideas
Nuts are portable and store well. Take a measured amount of nuts with you for a snack when you run errands. Experiment with almond or cashew butters in sandwiches. Stir chopped almonds into oatmeal or granola. Remember that nuts are higher in calories than other foods, so take care to track their calories as part of an overall healthy eating plan.
