Here’s How Nuts can Take Care of Your Heart

Your heart is an amazing organ. It pumps oxygenated blood throughout the body, supplying nutrients and removing waste materials. Your heart roughly beats 100,000 times a day or approximately 35 million times a year. It pumps around five to six quarts of blood each minute throughout the body. The heart muscles are considered as the hardest working muscles in your body. This wonderful organ deserves utmost love, care and attention to let it beat healthily and effectively!

Though there are various ways to take care of your heart but one of the effective ways out of them is eating healthily. Nuts can make your heart both happy and healthy in a way no other food can ever do. Nuts are filled with great nutrients and healthy fats which are quite beneficial for your heart health and overall health as well.

Why nuts are good for the heart?

From a very long period of time, nuts have been considered as a healthy snack option. It not only provides numerous health benefits but also helps in keeping the diseases at bay. Along with the good source of protein, nuts are also packed with healthy fats and various other vitamins and minerals that are considered great for heart health. Nuts are packed with fibre and monounsaturated (good) fat that helps in lowering the levels of cholesterol in the blood. Various researches have shown that a handful of almonds, walnuts, Brazil nuts macadamia nuts daily are very crucial for good heart health.

Fats and the new view

In the recent past, various researches have changed the concept of fats and heart health. Heart health cannot be sustained by cutting down all the fats from the diet. Now, the heart is basically all about consuming the right amount of fatsfats. Nuts have dietary fats which are extremely important for heart health. Adding various nuts like almonds, walnuts and many others in the diet can give you heart-healthy nutrients.

Some facts on heart health and nuts

Globally, cardiovascular diseases are the leading cause of mortality. But it doesn’t need to stay this way. All you need to do is incorporate certain dietary changes to make up for a smarter heart. You know what’s the easiest way to do it? Just incorporate a handful of nuts in your daily diet. Yes, you heard us right! Let’s decode the heart-friendly benefits these wonder nuts have to offer:

• Nuts may help in maintaining healthy cholesterol levels and decrease blood pressure, two of the major risk factors for heart disease.
• Supportive research shows that eating a handful of nuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.
• Nuts are a heart-healthy food, certified through the American Heart Association’s Heart-Check program.
• Nuts may help protect against heart disease by providing a significant amount of alpha-linolenic acid (ALA) the plant-based form of omega-3 fatty acids with 2.5 grams of ALA per 1ounce/28 gram serving.
• The Omega-3 fatty acids derived from nuts may decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease stroke and heart failure risk.

Various ways to add nuts in the diet

• Enjoy a handful every day
• Smoked or spiced nuts
• Roasted nuts
• Add nuts to smoothies, soups, or salads
• A healthy nutty truffle
• Nutty dip
• Milk made up of soaked nuts
• Nutty pancakes with honey
• Trail mix

Over to you

The crunchy and nutty nuts pack a variety of health benefits that are definitely beneficial for your heart health. Incorporating nuts might seem like a small addition to your diet, but the benefits will certainly be long-lasting.