Healthy living
Healthy eating
Nuts cut heart disease risk
Munching on modest amounts of nuts may help to reduce your risk of developing heart disease, say scientists
According to a new study presented at the <a href="http://www.escardio.org/congresses/World_Congress_Cardiology_2006/WCC_2006/" target="_blank">World Congress of Cardiology</a> 2006, just two 8gm servings of nuts a week, enough to cover a small plate, can lessen the risk by as much as 11 per cent.
Scientists in Britain used answers to food questionnaires and blood samples given in the 1990s to analyse the eating habits of 1200 people who had subsequently died of a heart attack. They then compared their nut consumption with that of people who were still alive. Almonds, walnuts, cashews and Brazil nuts were included, as well as peanuts, even though these are actually a type of legume.
The risk of heart disease was much lower in those who ate nuts, when other factors such as smoking and obesity were taken into account.
"Put another way you could say that a modest consumption of nuts contributed to reducing myocardial infarction [heart attack]," said professor Elio Riboli, professor of cancer epidemiology at <a href="http://www.imperial.ac.uk/" target="_blank">Imperial College London</a>, who led the study. Nuts contain high levels of omega-3 fatty acids, which help to improve coronary blood flow.
Professor Riboli cautioned against complacency, however. "There is no point sitting in front of the TV, being obese and having high blood pressure and expecting nuts to protect you against a heart attack," he said.
Separate data presented at the meeting showed that eating nuts can help to lower cholesterol, reduce inflammation and improve the functioning of arteries.
How can I reduce my chances of developing coronary heart disease?
According to the British Heart Foundation, the major risk factors for coronary heart disease that you can do something about are:
- smoking
- high blood pressure
- high blood cholesterol
- physical inactivity
Good nuts
Walnuts are an excellent source of omega-3 fatty acids and they also contain vitamin B-6 and folate.
- Almonds are a good source of calcium. They also contain magnesium, which helps the absorption of calcium.
- Hazelnuts are a rich source of Vitamin E
- Pecans contain copper and potassium.
- Peanuts contain good amounts of niacin, folate, vitamin E, and a rich combination of minerals.
- Brazil nuts are high in selenium, and also contain linoleic acid and zinc.
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.