Are nuts good for heart?
If you really want to change your diet style for a healthy heart, then adding nuts to your diet is the best option to go.
So, why nuts are good for your heart? How many should you have each day? These are the questions that most people come up with.
First of all, I would like to explain why to include nuts in your diet.
- Mono-unsaturated fats or oleic acids (good fat)
- Omega-3 fatty acids
- Folic acids
- Vitamin E
- Plant sterols
How many nuts should we eat?
Eating an ounce of nuts four to five times a week is suffice to get enough calories. If you eat more than this, then you tend of gain weight. Eating good nuts in good quantities is enough to stay healthy.
Which nuts are really good for heart?
Nuts that are neither covered with salts or sugar are good for heart.
- Walnuts-rich in omega-3 fatty acids
- Almonds- rich in vitamin E & mono-unsaturated fatty acids like oleic
- Macadamia-rich in nutrients, minerals, antioxidants
- Hazelnuts-rich in folate & vitamin E
- Pecans-rich in B-complex vitamins & phyto-chemical substances
|1 ounce||Calories||Total fat (saturated/unsaturated)|
|Walnuts, halved||185||18.5 g (1.7 g/15.9 g)|
|Almonds (dry-roasted)||169||15 g (1.1 g/12.9 g)|
|Almonds (raw)||163||14 g (1.1 g/12.2 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) dry roasted||83||17.7 g (1.3 g/15.6 g)|
|Hazelnuts (filberts), raw||178||17 g (1.3 g/15.2 g)|
|Macadamia nuts (dry roasted)||204||21.6 g (3.4 g/17.2 g)|
|Macadamia nuts, raw||204||21.5 g (3.4 g/17.1 g)|
|Pecans, dry roasted||201||21 g (1.8 g/18.3 g)|
How nuts will help your heart?
Nuts can lower the low-density lipoprotein (LDL, or “bad”) cholesterol level in the blood. High LDL is one of the main reasons of heart disorders. They can lower the risk of developing blood clots and help lining of your arteries.
Please make a note that simply eating nuts without cutting saturated fats found in meat and dairy products will not help you.