Nuts Are Good For Heart Health

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Nuts Are Good For Heart Health
Nuts Are Good For Heart Health

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Video: 4 Healthiest Nuts to Eat for Your Heart 2023, February
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Nuts are good for heart health

Iranian scientists, during a 12-year observation of study participants, found that eating nuts two or more times a week can reduce the risk of death from cardiovascular diseases by 17% compared to eating nuts once every two weeks.

Nuts are good for heart health
Nuts are good for heart health

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Eating nuts at least twice a week is associated with a 17% reduction in the risk of death from cardiovascular disease (CVD), according to a recent study presented at the European Society of Cardiology (ESC 2019) congress.

“Nuts are a good source of unsaturated fat and are low in saturated fat. Nuts also contain protein, minerals, vitamins, fiber, phytosterols, and polyphenols that are beneficial for heart health. European and American studies have linked nuts to protection against cardiovascular disease,”said study author Dr. Noushin Mohammadifard of the Isfahan Institute for Cardiovascular Research in Iran.

In the course of the study, Iranian scientists examined the link between nut consumption and the risk of cardiovascular disease and mortality among the Iranian population. A total of 5,432 adults over 35 years of age without cardiovascular disease were randomly selected from urban and rural areas in the Iranian districts of Isfahan, Arak and Najafabad.

Consumption of nuts, including walnuts, almonds, pistachios, hazelnuts and seeds, was assessed in 2001 using a survey on the frequency of consumption of certain foods. Subsequently, participants were interviewed every two years until 2013 to identify cases of cardiovascular disease or death. In particular, scientists focused on diseases such as coronary heart disease, stroke, death from any cause, and death from cardiovascular disease.

During the 12-year follow-up, 751 cases of cardiovascular diseases (594 cases of coronary heart disease and 157 strokes), 179 deaths from CVD and 458 deaths from other causes were identified. Eating nuts two or more times a week was associated with a 17% lower risk of death from CVD compared to eating nuts once every two weeks. The association was strong even after adjusting for factors such as age, gender, education, smoking, and physical activity.

In its guidelines, the European Society of Cardiology notes that consuming 30 grams of unsalted nuts per day is an important component of a healthy diet, and the nuts are high in energy density.

“Raw fresh nuts are the healthiest. Keep nuts fresh because unsaturated fats in stale nuts can oxidize, making them unhealthy. Stale nuts can be identified by a paint-like odor and a bitter or sour taste,”says Dr. Mohammadifard.

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