A recent review of 60 studies conducted by Scandinavian researchers has highlighted the numerous benefits of incorporating nuts and seeds into your daily diet. The review has found that consuming just 30 grams of nuts per day, which equates to a handful, can lower the risk of cardiovascular disease by 20% to 25%.
Despite this finding, Nordic countries have an average intake of only 4 grams of nuts per day, with many individuals not consuming nuts or seeds at all. However, the review suggests that even a small increase in nut intake can be beneficial.
One of the key benefits of nuts is that they contain healthy fats. The review found that almonds, pistachios, and walnuts were particularly helpful in reducing cholesterol levels. Cholesterol build-up in arteries is a significant risk factor for heart attacks, so reducing cholesterol levels is essential in preventing cardiovascular disease. However, the review did not find any conclusive evidence that specific types of nuts are better than others.
Research Details!.. The review involved almost two million participants and explored whether consuming nuts could lower the risk of strokes and type 2 diabetes. While the results were not as clear, the review did confirm the beneficial effects of nuts on cholesterol levels. Additionally, the review suggests that incorporating nuts into your diet can be used as a preventive measure to reduce the risk of cardiovascular disease among the general population.
The beneficial effects of nuts on cholesterol levels may be due to their composition of fatty acids. Nuts are high in monounsaturated and polyunsaturated fats, which can help to lower LDL or "bad" cholesterol levels in the body. Furthermore, nuts are rich in fiber, protein, vitamins, and minerals, making them a healthy and nutritious addition to your daily diet.
In summary, incorporating nuts and seeds into your daily diet can have numerous health benefits, particularly in reducing the risk of cardiovascular disease. While the Nordic countries have a low average intake of nuts, even a small increase in nut consumption can be beneficial. So, next time you're looking for a healthy snack, reach for a handful of nuts and enjoy the many health benefits they provide.
