Nuts & Your Heart: Health Benefits of Eating Nuts

Nuts are nature’s proof that good things can come in small packages. These bite-sized goodies are rich in heart-healthy fats, protein, vitamins, and minerals. Don’t go nuts, however, as nuts are high in fat and calories especially when topped with sugary or salty mixes. A handful a day should have you enjoying the benefits.

Here are some of the healthiest nuts and their benefits.

Almonds

Consuming almonds will give you fiber, protein and vitamin E along with several other important micronutrients. A one-ounce serving of almonds contains approximately 161 calories, 5.9 grams protein, 6.1 grams carbohydrates, 3.4 grams dietary fiber, 7.4 milligrams vitamin E and many other micronutrients. Studies found that incorporating a number of servings into your diet can greatly benefit your health. Increasing your almond intake can decrease cholesterol levels and belly fat, improve insulin sensitivity, enhance memory function and protect against breast cancer.

Cashews

Cashews are known to provide a hearty dose of healthy fats as well as plenty of health benefits. One ounce of cashews contains approximately 155 calories, 9.2 grams carbohydrate, 5.1 grams protein, 12.3 grams fat, 0.9 gram dietary fiber, 0.6 milligrams copper and many other micronutrients. Cashews are full of antioxidants that can help protect against free radical damage and reduce the risk of chronic disease. Adding cashews into the diet can help increase the antioxidant capacity in patients with metabolic syndrome. A study also found that 80 percent of the fats in cashews are healthy polyunsaturated and monounsaturated fats.

Pistachios

Packed with a myriad of vitamins and minerals, pistachios are also one of the best nuts for protein. One ounce of dry-roasted pistachios contains approximately 161 calories, 7.8 grams carbohydrates, 6 grams protein, 13 grams fat, 2.9 grams dietary fiber, 0.4 milligrams copper and many other micronutrients. It’s been found that eating pistachios helps maintain normal blood sugar levels after eating a high-carbohydrate meal. Consuming two to three ounces per day of pistachios can also improve blood lipid levels and lowered the ratio of bad LDL cholesterol to good HDL cholesterol. Pistachios have been ranked among the healthiest nuts around for its benefits that improve motor function, reduce oxidative stress, and inflammation and enhance blood vessel function.

What’s in nuts that might make them heart-healthy?

Besides being packed with protein, omega-3 fatty acids, fiber and unsaturated fats, healthy nuts contain these heart-friendly substances that you may not know about.

Plant sterols – lowers your cholesterol

L-arginine – improves the health of your artery walls by making them flexible and less prone to blood clots.

Get your daily dose of hearty snacks from Puri Pangan Utama. Browse our nutty collection.