Nuts & Seeds for A Healthy Heart
According to articles published in International Journal of Epidemiology, people who consumed significant amounts of meat had an increased risk for heart disease as compared to who got their protein from alternative, plant-based sources like nuts and seeds.
Nuts and seeds are delicious and nutritious and are rich in unsaturated fatty acids, high-quality protein, fiber, vitamins (folate, niacin, vitamin E), minerals (potassium, calcium, magnesium), carotenoids, phytosterols and phenolic compounds such as ellagic acid and urolithins.
Regular consumption of nuts is linked to lower levels of LDL (bad) cholesterol and total cholesterol in the blood and does not lead to weight gain. So including nuts and seeds in your diet is great for your heart health.
Include 30gms or a handful of raw and unsalted serving of nuts or seeds in a day.
Some nuts and seeds for a healthy heart include
- Almonds Adding almonds to your diet lowers your LDL cholesterol, or bad cholesterol, which is involved in creating plaques in your coronary arteries that can cause heart attacks.
- Flaxseeds are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA). Flaxseeds may also help reduce blood pressure.
- Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with several other nutrients. Chia seeds also help reduce blood sugar.
- Pistachios contain high content of copper which helps absorption of iron in the body. Eating pistachios lowers total and LDL cholesterol and can reduce the risk of diabetes-related disease in the arteries.
- Walnuts has shown to improve cholesterol levels and the function of the small arteries and vessels within our bodies.
- Sesame Seeds are considered most mineral-rich foods in the world. Possessing important cholesterol-fighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage.
- Pumpkin seeds are high in phytosterols, plant components that aid in keeping stable levels of cholesterol, enhanced immune response, as well as cancer-fighting attributes.
- Peanuts is a high in protein and can lower your cholesterol.
- Hemp seeds are exceptionally nutritious and rich in healthy fats, protein and various minerals. Hemp has omega 3 and omega 6 fatty acids which help fight inflammation and protect your heart and immune system.
- Sunflower Seeds are rich in Vitamin E which can help the circulatory system function perform better. Sunflower seeds are also the perfect phytochemical-rich seeds for those of us looking to lose weight, as they promote healthy digestion and increase fiber intake.