Ok, so you know that munching on nuts is good for you, but why? Can nuts prevent health concerns and enhance your wellbeing, or are they just a better snack option than wolfing down half a tub of ice-cream? The truth is, the unsaturated fatty acids and other nutrients found in nuts can do wonders for your heart wellness, and these nutty little guys are also inexpensive and convenient in terms of storage and eating on-the-go. So what is it about nuts that makes them so healthy?
1. Nuts lower your cholesterol: If you eat nuts as part of a heart-healthy diet, this can lower your body’s levels of low-density lipoprotein (LDL) cholesterol. This is known as the “bad” kind of cholesterol, as high levels of LDL is one of the primary culprits for causing heart disease.
2. Nuts reduce blood clots: You’re less at risk for developing blood clots if you eat nuts, which means you’re less at risk of having a fatal heart attack.
3. Nuts help your arteries: Nuts improve the health of the lining of your arteries, which helps to prevent a whole host of heart health problems.
4. Nuts prevent ageing: According to registered dietician and nutritionist Susie Bond, of Health First’s Pro-Health & Fitness Centres, as ‘nuts contain an abundance of important nutrients for heart health, including omega-3 fatty acids, monounsaturated fats, vitamin E, plant sterols and fibre,’ this can help to prevent the signs of ageing.
5. Nuts contain unsaturated fats: We’ve already touched on this, but there are good fats found in nuts that are thought to play a role in LDL cholesterol reduction. Wellness experts aren’t entirely sure why, but it’s true of both monounsaturated and polyunsaturated fats.
6. Nuts contain omega-3 fatty acids: Although not all nuts contain omega-3 fatty acids, most nuts are packed with the stuff – which is great news for your heart. Omega-3s work to prevent dangerous heart rhythms that can lead to heart attacks. Although you’ll also find these fatty acids in many kinds of fish, nuts are one of the best plant-based sources of omega-3s, so vegetarians have no excuses. As an added bonus, omega-3s are thought to have a role in preventing acne, protecting you against breast cancer and helping you lose weight.
7. Nuts contain fibre: Not only does fibre help to lower your cholesterol and aid in digestion, it also is thought to play a role in preventing diabetes and can help to stave off tiredness and fatigue. Plus, this macronutrient, found in all nuts, is a key part of any smart diet plan, as fibre helps you to feel fuller for longer, so you eat less.
8. Nuts contain vitamin E: As a powerful antioxidant, vitamin E is an amazing nutrient, especially with regards to your eye health and the prevention of Alzheimer’s disease. However, vitamin E is also beneficial to your heart, as it may have a part to play in stopping the development of plaque in your arteries. This is important, as arterial plaque can narrow your arteries, which leads to chest pain, coronary artery disease or a heart attack.
9. Nuts contain plant sterols: In some nuts, you’ll find plant sterols, a substance that can help balance your cholesterol and reduce your risk of coronary artery disease. Although you might get plant sterols added to your orange juice or margarine, they occur naturally in nuts.
10. Nuts contain l-arginine: As a source of l-arginine, nuts improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
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