I Have High Cholesterol
Nuts Are Great For Blood Lipids... I believe walnuts are the healthiest nuts. They are the highest in Omega 3 fats, and they triple blood levels of melatonin, making for a good bedtime snack.
http://www.johnshopkinshealthalerts.com/alerts/heart_health/heart-healthy-nuts-_3857-1.html?ET=johnshopkins:e44958:418024a:&st=email&s=W2R_110319_001
Eat More Nuts – But Beware of the Extra Calories
Why are nuts considered a heart-healthy food? Nuts are a nutritious food -- rich in protein, unsaturated fat, fiber, minerals, vitamins, and antioxidants. What's more, observational studies show that people who eat more nuts are less likely to develop coronary heart disease (CHD).
Heart Benefits of Nuts. Randomized, controlled trials also have demonstrated the heart benefits of nuts. For example, in an analysis of 25 trials, researchers found that people assigned to eat about 2.5 oz of nuts a day -- half a cup -- saw their average levels of total cholesterol decrease by 11 mg/dL and their LDL cholesterol drop by 10 mg/dL. Participants assigned to eat nuts also saw improvements in their ratio of LDL cholesterol to HDL cholesterol.
All types of nuts seemed to be effective, and people who were normal weight and those whose LDL cholesterol was elevated to begin with (above 160 mg/dL) saw the greatest cholesterol-lowering benefit.
Researchers theorize that nuts may reduce the risk of coronary heart disease not only by reducing cholesterol but also by improving endothelial function, lowering oxidative stress, and reducing levels of lipoprotein(a). It's also possible that nut eaters tend to eat smaller amounts of unhealthy foods.
Incorporating more nuts into your diet is a good idea, but make sure they replace less-healthful foods rather than supplementing them. Half a cup of nuts packs a whopping 400 calories.
Posted in Heart Health on March 18, 2011
http://www.johnshopkinshealthalerts.com/alerts/heart_health/heart-healthy-nuts-_3857-1.html?ET=johnshopkins:e44958:418024a:&st=email&s=W2R_110319_001
Eat More Nuts – But Beware of the Extra Calories
Why are nuts considered a heart-healthy food? Nuts are a nutritious food -- rich in protein, unsaturated fat, fiber, minerals, vitamins, and antioxidants. What's more, observational studies show that people who eat more nuts are less likely to develop coronary heart disease (CHD).
Heart Benefits of Nuts. Randomized, controlled trials also have demonstrated the heart benefits of nuts. For example, in an analysis of 25 trials, researchers found that people assigned to eat about 2.5 oz of nuts a day -- half a cup -- saw their average levels of total cholesterol decrease by 11 mg/dL and their LDL cholesterol drop by 10 mg/dL. Participants assigned to eat nuts also saw improvements in their ratio of LDL cholesterol to HDL cholesterol.
All types of nuts seemed to be effective, and people who were normal weight and those whose LDL cholesterol was elevated to begin with (above 160 mg/dL) saw the greatest cholesterol-lowering benefit.
Researchers theorize that nuts may reduce the risk of coronary heart disease not only by reducing cholesterol but also by improving endothelial function, lowering oxidative stress, and reducing levels of lipoprotein(a). It's also possible that nut eaters tend to eat smaller amounts of unhealthy foods.
Incorporating more nuts into your diet is a good idea, but make sure they replace less-healthful foods rather than supplementing them. Half a cup of nuts packs a whopping 400 calories.
Posted in Heart Health on March 18, 2011
