Nuts For Healthy Heart

WHAT ARE NUTS?

Nuts are botanically a type of single-seeded fruit in which the pericarp enclosing the seed is a hard woody shell. In common usage the term is used loosely for any hard, oil rich kernel. Of those commonly eaten, only hazel, filbert and chestnut are strictly nuts. Walnuts, pecans, almonds and coconuts are really drupes. Brazil nuts, pistachios, macadamias, and cashews are really seeds with a hard shell derived from the testa rather than the pericarp.[i]

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According to the Spanish Food Code, nuts are those fruits the edible part of which has in its composition less than 50% of water. The products of certain trees are called nuts (tree nuts): almonds, hazelnuts, macadamia nuts, walnuts, cashew nuts, pine nuts and pistachios. In this group are also included peanuts and sunflower seeds.[ii]

WHY NUTS ARE SUGGESTED FOR CVDs PATIENTS?

On the basis of Epidemiological evidences, Nutritional, in -vitro studies and clinical trials nuts are considered as cardioprotectant functional food.

EPIDEMIOLOGICAL EVIDENCES

Some of the epidemiological studies are:

·         The Adventis health study

·         The Iowa women’s health study

·         The Nurses’ health study

·         All cause mortality and nut consumption

·         Secondary CHD prevention[iii]

 The epidemiologic studies have reported various endpoints, including fatal CHD, total CHD death, total CHD, and nonfatal myocardial infarct. In conclusion, the results of all the epidemiological studies confirm the cardiovascular protection of nuts. This protection is extended both to men and women of different races and ages, including postmenopausal. In addition, the protection, also, has been described in individuals with normal and with high blood pressure. At the same time, the consumption of nuts is associated with a low mortality rate and an increase in life expectancy without total cardiovascular disease total, which means living for a longer time free of this type of illnesses.

CARDIOPROTECTIVE NUTRIENTS AND DIETARY FACTORS IN NUTS

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Nuts contain a combination of at least 28 different essential nutrients. Nuts are an excellent source of polyunsaturated and monounsaturated fats – the good fats – which can help manage blood cholesterol. A recent meta analysis found that eating on average 67g of nuts per day reduced total cholesterol by 5%, LDL (bad) cholesterol by 7% and triglycerides by 10%. In addition to being a rich source of several essential vitamins and minerals, mono- and polyunsaturated fatty acids, and fiber, most tree nuts provide an array of phytochemicals that may contribute to the health benefits attributed to this whole food. Although many of these constituents remain to be fully identified and characterized, broad classes include the carotenoids, hydrolyzable tannins, lignans, naphthoquinones, phenolic acids, phytosterols, polyphenols, and tocopherols. These phytochemicals have been shown to possess a range of bioactivity, including antioxidant, antiproliferative, anti-inflammatory, antiviral, and hypocholesterolemic properties. 

Studies have shown that those who eat a handful (30g) of nuts at least five times a week reduce their risk of heart disease by 30–50%.2–5 Nuts rich in monounsaturated fats include macadamias, hazelnuts, cashews, almonds, pistachios and pecans. While walnuts, pine nuts and Brazil nuts are rich in polyunsaturated fats. All nuts contribute fiber to the diet, containing about 8g per 100g on average. Dietary fiber can help manage cholesterol and is essential for a healthy bowel function.[iv]

REFERENCES

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[i] http://www.reference.md/files/D009/mD009754.html (Accessed on April, 4th 2013)

[ii] Dr. Rosa SOLÀ ALBERICH, Effects of Nuts on cholesterol and cardiovascular diseases.

[iii] Hand book of Nutraceuticals and Functional food; pg 484-497.

[iv] 2012 Nutrient Composition of Tree Nuts, www.nutsforlife.com.au (Accessed on March, 28th 2013)

Foods For Healthy Heart

Risk of heart diseases can be reduced by adding diffrent colours in your plate. The foods listed here are all top-performers in protecting heart and blood vessels.

1.      Salmon, contains Omega-3 fatty acids.

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2.           Flaxseed (ground), rich in Omega-3 fatty acids; fiber, phytoestrogens.

3.           Oatmeal contains Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

4.           Black or Kidney Beans, full of B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.

5.           Almonds, contains Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

6.           Walnuts, full of Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

7.           Red wine, full ofCatechins and reservatrol (flavonoids).

8.           Tuna rich in Omega-3 fatty acids; folate; niacin.

9.           Tofu contains Niacin; folate; calcium; magnesium; potassium.

10.        Brown rice, rich inB-complex vitamins; fiber; niacin; magnesium, fiber.

11.        Soy milk, contains Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.

12.        Blueberries, contains Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.

13.        Carrots, full of Alpha-carotene (a carotenoid); fiber.

14.        Spinach, have Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

15.        Broccoli, full of Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.

16.        Sweet potato, rich in Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

17.        Red bell peppers, contains Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.

18.        Asparagus, full of Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

19.        Oranges, rich in Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.

20.        Tomatoes, full of Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

21.        Acorn squash, contains Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.

22.        Cantaloupe, loaded with Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

23.        Papaya, full of Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.

24.        Dark chocolate, rich in Reservatrol and cocoa phenols (flavonoids).

25.        Tea, loaded with Catechins and flavonols (flavonoids).

Stick to these heart healthy habbits and enjoy life with healthier heart.

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