Khaberni - Nuts hold a special place in healthy diets, combining fiber, unsaturated fats, vitamins, minerals, and active plant compounds that support heart health and metabolism. Extensive scientific reviews indicate that regular consumption of nuts is associated with a reduced risk of heart disease and overall mortality.
However, maximizing these benefits greatly depends on the amount consumed and the method of selection and consumption, according to a report on the "VeryWellHealth" health site.
Nutritional studies recommend consuming about 28 grams daily (a handful) of nuts. A scientific review has shown that this amount is associated with up to a 20% reduced risk of heart disease and mortality, in addition to reducing cancer mortality by about 10% compared to those who do not consume nuts.
However, due to their caloric density, moderation is advised to avoid unintended weight gain.
Replacing chips and sweets with nuts is a smart choice. Research indicates that this substitution increases the intake of fiber and healthy fats, reduces cravings for high-sugar foods and fast food, and generally improves the quality of the diet.
Comparative studies show that raw or dry-roasted nuts without oils retain their heart benefits, including improving good cholesterol levels and reducing triglycerides.
On the other hand, flavored or sugar or excess salt-coated nuts contain sodium, sugars, and unhealthy fats that may diminish their benefits.
Adding nuts to your daily meals - like oatmeal, salads, or yogurt - enhances nutritional value without the need for additional meals.
Research supports including nuts in healthy dietary patterns like the Mediterranean diet, associated with longevity and reduced risk of type 2 diabetes and heart diseases.
Each type of nut has its unique nutritional profile. Walnuts are rich in omega-3 fatty acids, almonds in vitamin E, and pistachios in fiber and protein.
A clinical trial showed that consuming a diverse mix of nuts contributed to reducing body fat and blood pressure compared to refined snack meals.
Be aware of allergies
Despite their benefits, about 1% of people suffer from nut allergies, and reactions can be severe. In these cases, relatively safe alternatives like chia seeds, flax seeds, or sunflower seeds can be used after consulting a doctor.
In conclusion, nuts are a small-sized food with great benefits, but moderation, diversity, and choosing less processed types are keys to benefiting from them without side effects. When smartly included in a balanced diet, they can be a true ally for heart health and longevity.
