Maintaining heart health is essential to enjoy life and stay active. Eating right can play a major role in preventing heart disease, one of the most common ailments among adults today. While many foods can help support cardiovascular health, some of the best are surprisingly simple: nuts and seeds! These crunchy snacks provide a wealth of nutrients necessary for maintaining healthy cholesterol levels, boosting energy levels, and even improving brain function.
In this blog post, we’ll explore why including nuts and seeds in your diet are essential for heart health.
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It is widely known that nuts and seeds can help provide protection for the heart. However, a new systematic review and meta-analysis conducted by researchers at the University of Oslo and the Karolinska Institute in Stockholm found that you reduce your risk of suffering or dying from a heart attack by eating nuts.
“If you eat a handful of nuts every day, that is around 30 grams, you will have a 20 to 25 percent lower risk of suffering from cardiovascular disease. In comparison, adults in the Nordic countries only eat around 4 grams of nuts a day on average. Many do not eat nuts or seeds at all,” says Erik Arnesen, first author of the study.
It is thought that nuts have a beneficial effect on cholesterol levels in the blood, which helps to prevent the build-up of fat in the arteries. This fat in the arteries is called atherosclerosis and is one of the greatest risk factors for heart attack.
During this study, researchers also looked at whether eating nuts could reduce the risk of stroke and type 2 diabetes. No real conclusive answers were found to this question, as nuts did not appear to affect blood pressure, which is one of the risk factors behind strokes. Researchers also noted that they could not be sure whether nuts were good for blood sugar levels.
Although these studies show that more is better when it comes to nut consumption, Arnesen emphasizes that eating just a few nuts is better than none at all. Walnuts, pistachios, and almonds have been found to be the best at lowering cholesterol, but there is no conclusive evidence at this time to recommend specific kinds of nuts over others.
Several previous studies have indicated the importance of nuts for heart health, but this is the biggest review to focus on cardiovascular health.
Arnesen said, “Thanks to this systematic review and meta-analysis, we can present a more precise estimate of the actual effects. Proving that nuts lower cholesterol levels provides a credible explanation for why there is a connection between eating nuts and the risk of cardiovascular disease.”
This new information suggests that although nuts can’t be used to treat high cholesterol, the effects are significant enough to be used as a preventive measure.
Promoting Heart Health
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CoQ10 is a vital nutrient needed to promote healthy cardiovascular function. However, research has shown that CoQ10 levels can decline with stress, age, and cholesterol-lowering statin use. Due to this decline, it is essential to help support and maintain CoQ10 levels.
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Sarah began her interest in nutritional healing at an early age. After going through health problems and becoming frustrated with the conventional ways doctors wanted to treat her illness (which were not working), she took it upon herself to find alternative treatments. This led her to revolutionize her own diet to help her get healthier and tackle her health problems. She began treating her illness by living a more balanced lifestyle through healthy food choices, exercise and other alternative medicine such as meditation. This total positive lifestyle change led her to earn a diploma in Nutritional Therapy from Health Sciences Academy in London, England. Today, Sarah enjoys helping others by teaching healthy lifestyle changes through her personal consultations and with her regular contributions to the Doctors Health Press. Also, passionate about following her dreams in life, Sarah moved to France and lived in Paris for over 5 years where she earned a certification in beadwork and embroidery from Lesage (an atelier owned by Chanel). She then went on to be a familiar face sitting front row and reporting from Paris Fashion Week. Sarah continues to practice some of the cultural ways of life she learned while in Europe. They enjoy their food, and take the time to relax and enjoy many of life’s little moments. These are life lessons she is glad to have brought back home with her.
