Nuts and your Heart

Nuts are calorie & fat dense. For an example- pistachios deliver 94 calories , 3g protein, 8.5g fat  per 15 gm which is quite high when compared to cereals, pulses, fruits & vegetables. One problem regarding nuts is that one can easily overeat them & thus posing a risk to health. These small-sized nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.

"Most nuts contain at least some of these heart-healthy substance however the amount of these substances varies from nut to nut":

     

•     Unsaturated fats- These are “good fat” — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels that includes low density lipoprotein or LDL & maintain High density lipoprotein or HDL levels in the body. The ratio of polyunsaturated fat to saturated fat should be 1 or more.

•     Omega-3 fatty acids-Many nuts are rich in omega-3 fatty acids. Omega-3 fatty acids are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish& oils, but nuts are one of the best plant-based sources of omega-3 fatty acids.

•     Fiber- All nuts contain fiber, which helps in lowering the  cholesterol. Fiber increases gastric emptying time & provides satiety. Eating overnight soaked almonds without peeling them is beneficial.

•     Vitamin E- Vitamin E is an antioxidant and helps in preventing the development of plaques in your arteries(atherosclerosis), which can narrow them.The plaques narrow the arteries & thus restrict the normal bloody flow. Plaque development in your arteries can lead to angina or chest pain, coronary artery disease or a heart attack.

•      Plant sterols- Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added artificially to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts. Plant sterols or Phytosterols reduce cholesterol levels by competing with cholesterol absorption in the small intestine. These prevent the absorption of cholesterol in the body. 

•      L-arginine- It is a semi-essential amino acid. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible & less prone to blood clots that can block blood flow. In the body, the amino acid arginine changes into nitric oxide (NO). Nitric oxide is a very powerful neurotransmitter that helps blood vessels to relax and also improves blood circulation.

Measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

Type of nut	Calories	Total fat (saturated/unsaturated fat)*
Almonds, raw	163	14 g (1.1 g/12.2 g)
Almonds, dry roasted	169	15 g (1.1 g/12.9 g)
Brazil nuts, raw	186	19 g (4.3 g/12.8 g)
Cashews, dry roasted	163	13.1 g (2.6 g/10 g)
Chestnuts, roasted	69	0.6 g (0.1 g/0.5 g)
Hazelnuts (filberts), raw	178	17 g (1.3 g/15.2 g)
Hazelnuts (filberts), dry roasted	183	17.7 g (1.3 g/15.6 g)
Macadamia nuts, raw	204	21.5 g (3.4 g/17.1 g)
Macadamia nuts, dry roasted	204	21.6 g (3.4 g/17.2 g)
Peanuts, dry roasted	166	14 g (2g/11.4 g)
Pecans, dry roasted	201	21 g (1.8 g/18.3 g)
Pistachios, dry roasted	161	12.7 g (1.6 g/10.5 g)
Walnuts, halved	185	18.5 g (1.7 g/15.9 g)

Precautions :

• ·     Choose nuts with lower saturated fat content & high poly unsaturated fat content.

• ·   Do not eat salted nuts as these may pose other cardiac problems such as hypertension.

• ·   Avoid overeating the nuts. 15g per day is advisable.

• ·   Avoid fried & coated nuts as these are high in calories.