The benefits of walnuts and nuts for the heart and health
Do you know what are the benefits of walnuts and nuts in general? Walnuts and nuts have many amazing health and beauty benefits, let's learn about them in the following article.
Taking care to follow a diet that contains nuts may improve the health of the heart and the circulatory system in general, so what are the benefits of walnuts and nuts? Read the article to know more.
1- Reducing cholesterol levels
Several studies examining the effect of nuts on health, in general, have found that consuming nuts and walnuts as part of the diet may reduce levels of LDL (bad cholesterol) in the blood.
High levels of LDL in the blood are one of the main causes of heart disease.
2- Reducing the risk of metabolic syndrome
Recent studies have shown that nuts contribute to enhancing physical health, as researchers have found a link between eating nuts and increasing serotonin levels in the bodies of patients with metabolic syndrome.
Metabolic syndrome increases the risk of heart disease, so this syndrome is considered a "general risk factor", and people with it are more likely to develop heart disease than others.
The characteristic symptoms of metabolic syndrome are:
- Accumulation of fat in the abdominal area.
- Hypertension.
- High blood sugar level.
- Elevated triglyceride level.
- Low levels of HDL ("good" cholesterol).
3- Increase the level of serotonin
Serotonin is a neurotransmitter (a chemical in the nervous system), which helps:
- suppression of appetite;
- Mood improvement.
- Improve heart health.
In a study conducted by researchers from the University of Barcelona, it was found that a handful of nuts in an amount not exceeding 30 grams is sufficient to lead to the beneficial effects mentioned above.
The nuts included in the study were: walnuts, almonds, unroasted and unshelled hazelnuts. The research was published in the Journal of Proteome Research.
4- Reducing the risk of obesity
According to researchers, the prevalence of obesity in many countries around the world means that more and more people suffer from metabolic syndrome.
Changes in diet can help patients lose excess weight and improve heart health.
Regular consumption of nuts rich in healthy fats (unsaturated fatty acids) and antioxidants (polyphenols) is recommended to combat metabolic syndrome-related disorders.
5- Improve your mood
In one study, researchers examined 22 patients with metabolic syndrome who were fed a diet rich in nuts for 12 weeks and compared them to a group of 20 people who were asked not to eat nuts.
After that, the researchers analyzed the participants' urine, and the tests showed positive changes in the bodies of those who ate nuts, and the researchers found that consuming nuts raised the level of serotonin in the body.
It is worth noting that most medications used to treat depression and social anxiety work to raise serotonin levels in the body.
6- Fighting heart disease
Several studies have found that:
- Pistachios may help reduce weight and promote heart health.
- The odds of developing coronary heart disease in people who ate four or more servings of nuts decreased by 37%.
As a result, in 2003 the FDA (US Food and Drug Administration) published that consuming 40 grams of nuts per day may reduce the chances of coronary heart disease and improve heart health.
The results of the two studies contradict the popular belief to limit nuts because they are rich in calories, but:
- Moderate consumption of nuts does no harm and even has benefits for the heart and weight loss.
- Nuts are a natural "energy plant", and they may suppress hunger and fatigue during a diet.
- Researchers believe that the oils in nuts may help keep the skin healthy and shiny.
The only caveat to this study is the small sample size is included. A more comprehensive study is needed to acknowledge the relationship between nut consumption and improved heart health.