Nuts: The Best to Eat for Ailments Like Cholesterol, Heart Disease, Inflammation
Nuts: The Best to Eat for Ailments Like Cholesterol, Heart Disease, Inflammation
If you’re looking for an ideal food that’s healthy and tasty, you can’t go wrong with nuts. Nuts are a popular snack because they offer a variety of tastes to please different people. Some are salty, some are sweet, and some are crunchy.
Besides being tasty, these small treats pack enormous health benefits. Nutritionists describe them as “heart-friendly powerhouses” due to the positive effects their nutrients have on the body. For example, nuts contain:
Unsaturated fats Unsaturated fats are healthy fats. Studies show that these fats can lower the levels of low-density lipoprotein (LDL), often referred to as “bad” cholesterol.
Fiber Fiber has been shown to help lower cholesterol. Fiber also helps you feel full faster, which can reduce the amount of food you eat.Â
Vitamin EÂ This vitamin has the potential to stop arterial plaque from developing. Arterial plaque can cause artery narrowing, which can lead to a heart attack or stroke.Â
Plant sterols These naturally occurring compounds are found in plants and nuts and are often added to certain food products for extra health benefits. Plant sterols can help lower “bad” cholesterol.
L-Arginine L-Arginine is an amino acid naturally produced by the human body, and serves as a building block for proteins. L-Arginine can increase artery flexibility and improve blood flow.Â
Magnesium This mineral supports nerve and muscle function, regulates blood sugar levels and blood pressure, and is also vital for energy production and bone health.Â
Nuts also contain antioxidants, which are known for their role in fighting cancer and other diseases, as well as helping to reduce inflammation in the body.Â
LLU Health Professionals Give Walnuts Their Due
When it comes to nuts, the health professionals at Loma Linda University (LLU) say: “It’s okay to go a little nuts!” LLU researchers published a groundbreaking study that has changed the perspective of health professionals and the public about nuts.Â
The study led the U.S. Food and Drug Administration in 2004, to grant walnuts one of the first qualified health claims for a whole food: “Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.”
The American Heart Association (AHA), which had previously warned the public against the high-fat content of nuts, revised its recommendations about walnuts. In 2011, the AHA certified walnuts as a heart-healthy food.Â
Walnuts are high in alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid, according to Marisa Moore, an Atlanta-based registered dietitian-nutritionist. Studies have found that walnuts lower C-reactive protein (CRP), a marker of inflammation associated with an increased risk of cardiovascular disease and arthritis.
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Walnuts are not the only nuts with benefits. Other nuts include:
1. Peanuts
Although the word “nut” is in its name, peanuts are a legume, like beans and lentils. Nonetheless, they are a good source of protein, containing about 7 grams of protein per 1-ounce serving. Peanuts contain healthy fats that may help lower bad cholesterol, reduce the risk of heart disease, and aid in blood sugar management. They also contain niacin and vitamin B6, which promote heart health, as well as magnesium, providing about 12 percent of the daily recommended intake.Â
“They’re also cheaper than most nuts, so for people with arthritis trying to manage their weight, they make a filling, inexpensive snack,” Moore said.Â
The Arthritis Foundation offers tips for using peanuts:Â
1. Use peanut butter in a creamy sauce for vegetables, pasta, or chicken. Blend 1/3 cup smooth peanut butter, 1/3 cup of water or broth, two tablespoons each of fresh lime juice and soy sauce, and a dash of cayenne to taste.Â
2. Look for peanut butters that list only one or two ingredients: peanuts or peanuts and salt.Â
2. AlmondsÂ
Almonds are rich in protein, calcium, and iron. They also have plenty of fiber, which makes them a good choice for weight management, Moore said. They are also a good source of healthy fats and vitamin E.Â
The Arthritis Foundation suggested mixing slivered almonds into rice and vegetable dishes to add crunch and subtle flavor. As a snack idea, pair them with apples and fresh cherries. Their flavors complement each other well.Â
3. Pistachios
Pistachios are rich in potassium, phosphorus, and protein. They also contain antioxidants, including Vitamins A and B6, and lutein—a compound found in dark, leafy vegetables. These nuts might help in weight loss because having to deal with shells slows down the rate at which they are eaten. This is beneficial for individuals with arthritis trying to lose weight to take pressure off their joints.
For a high-fiber, high-protein snack, the Arthritis Foundation recommends eating pistachios over Greek yogurt drizzled with honey. Crushed pistachios also make a flavorful, crunchy coating for fish or chicken.Â
4. Pecans
Pecans have been shown to significantly reduce LDL cholesterol levels. They also contain plenty of manganese, zinc, plant sterols, vitamin A, and fiber.Â
5. Flaxseed
Flaxseed is one of the best plant-based sources of ALA. Studies show it could decrease total and LDL cholesterol, and reduce the likelihood of diabetes and heart problems. Crushing or milling flaxseed makes it easier for your body to digest and absorb the ALA, so nutritionists recommend these versions over whole seeds.Â
The Arthritis Foundation recommends adding flaxseed to smoothies, cereals, salads, or stirring it into yogurt with some fruit.Â
6. Chia Seeds
Chia seeds are rich in anti-inflammatory ALA, but they also have a high fiber content (about 10 grams per serving), which will fill you up and help control weight, Moore said.Â
While there are different ways to eat nuts, ideally, you would start with the raw, unsalted nuts, Moore said. However, it’s okay to start with lightly salted nuts if it helps you transition from less healthy snacks.
While nuts are beneficial, Moore cautioned that nuts and seeds are high in calories, so it’s best not to eat them “mindlessly.” One serving a day (approximately an ounce of nuts or one to two tablespoons of seeds) is sufficient.Â
This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
