Did you know, dear reader, that eating nuts, which are considered snacks or entertainment, can contribute to protecting your heart from diseases, in addition to their delicious taste? Despite its small size, it contains a treasure trove of benefits, and provides the most important nutrients necessary for general health. Therefore, we will devote this topic on the Dalili Medical website to talk about the benefits of nuts for heart health, as well as their effect on feeling happy and improving mood, and we will discuss some medical studies that support this.

**What nuts are beneficial for heart health?**

 

Nuts such as almonds, macadamia nuts, hazelnuts, and pecans are considered to be very beneficial for heart health. Peanuts are also considered beneficial, although they are classified as legumes and not nuts. It is best to choose unsalted or unsweetened nuts.

**How ​​many nuts should you eat daily for heart health?**

 

The latest evidence suggests that the most benefits for heart health are seen when eating up to 15 grams of nuts per day (about 3-4 handfuls per week). However, some may eat larger amounts, and there are likely heart health benefits with higher intake.

**Does eating almonds help prevent heart disease?**

 

Scientific evidence, although not conclusively confirmed, suggests that eating 1.5 ounces daily of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

**What distinguishes nuts?**

 

Nuts are rich in nutrients that are beneficial for general health. What are these elements?

- **Heart-healthy fats:** They help reduce harmful cholesterol and increase beneficial cholesterol.

- **Vitamins and minerals:** enhance body functions and maintain general health.

- **Antioxidants:** fight free radicals and reduce the risk of chronic diseases.

Nuts vary in their nutritional content:

 

- **Nuts rich in protein:** peanuts, cashews, almonds, and pistachios.

- **Nuts rich in fats:** Brazil nuts, pine nuts, and macadamia nuts.

- **Nuts rich in unsaturated fats:** Hazelnuts, pecans, and pine nuts.

- **Nuts rich in carbohydrates:** Pecans.

**The effect of nuts on people at risk of heart attack**

 

Studies have shown that eating a healthy diet that includes nuts can reduce the risk of a heart attack in people at risk. Research suggests that consuming nuts may contribute to:

- Reducing levels of low-density lipoprotein (LDL), or “bad” cholesterol, in addition to reducing triglycerides, which contribute to the accumulation of deposits known as plaques in the arteries.

- Improving the health of the arterial lining.

- Reducing levels of inflammation associated with heart disease.

**Nuts are rich in beneficial elements for the heart**

 

In addition to containing protein, most nuts contain a group of elements beneficial for heart health, including:

- **Unsaturated fats**: The “useful” fats found in nuts, whether monounsaturated or polyunsaturated, help reduce harmful cholesterol levels.

- **Fiber**: All types of nuts contain fiber, which helps reduce cholesterol levels and enhances the feeling of fullness, which leads to eating smaller amounts of food. Fiber is also thought to play a role in preventing type 2 diabetes.

- **Omega-3 fatty acids**: Omega-3 fatty acids are known to be found in fish, but many nuts also contain abundant amounts of them. These healthy acids help support heart health by preventing heart rhythm disturbances that may lead to a heart attack.

- **Vitamin E**: Vitamin E is useful in slowing the growth of plaques in the arteries, which may lead to narrowing of the arteries, which increases the risk of chest pain, coronary artery disease, or heart attacks.

- **Plant sterols**: Some nuts contain plant sterols, which are compounds that contribute to lowering cholesterol levels. These sterols are often added to products such as margarine and orange juice to enhance the health benefits, while they are naturally found in nuts.

- **L-Arginine**: Nuts are a good source of L-arginine, which contributes to improving the health of the arterial walls, making them more flexible and less susceptible to blood clots that may impede blood flow.

**Review of the nutritional value of various nuts**

 

**Almonds**

100 grams of almonds contain 576 calories, 49.9 grams of fat, 21.7 grams of carbohydrates, 12.2 grams of dietary fiber, 21.2 grams of protein, 3.9 grams of sugars, and 264 milligrams of calcium. 3.7 milligrams of iron, 270 milligrams of magnesium, 484 milligrams of phosphorus, 728 milligrams of potassium, and 3.1 milligrams of zinc.

**cranberry**

100 grams of dried cranberries contain 307.5 calories, 9 milligrams of calcium, 8 milligrams of phosphorus, 5 milligrams of sodium, 60 grams of carbohydrates, 3 grams of dietary fiber, and 55 grams of sugars.

**Walnut's eye**

100 grams of walnuts contain 183 calories, 3.8 grams of carbohydrates, 4.3 grams of protein, 18 grams of fat, 1.9 grams of dietary fiber, 0.6 milligrams of sodium, and 0.7 grams of... Sugars.

**Pecan**

100 grams of pecans contain 690 calories, 14 grams of carbohydrates, 9 grams of protein, 72 grams of fat, 70 milligrams of calcium, 121 milligrams of magnesium, and 277 milligrams of phosphorus.

**Cashews**

100 grams of cashews contain 553 calories and 30.19 gramsOf carbohydrates, 3.3 grams of dietary fiber, 18.22 grams of protein, 5.91 grams of sugars, 43.85 grams of fat, and 37 milligrams of calcium.

**raisins**

100 grams of raisins contain 302 calories, 79.52 grams of carbohydrates, 3.70 grams of dietary fiber, 3.39 grams of protein, 59.19 grams of sugars, 0.46 grams of fat, and 50 milligrams of calcium. .

**dried mango**

100 grams of dried mango contains 319 calories, 78.58 grams of carbohydrates, 2.4 grams of dietary fiber, and 2.45 grams of protein.

**What type of nuts are most important for your heart health?**

 

The type of nuts you choose to eat may not matter much, as most nuts are good for overall health. However, some types contain more nutrients that are beneficial for heart health. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts, and pecans are also considered nuts that are expected to be very beneficial for heart health. Peanuts, which are considered legumes rather than nuts, are also expected to be relatively beneficial to health. You should remember that you can negate the heart-healthy benefits of nuts if they are covered in chocolate, sugar, or salt.

**Types of nuts that are beneficial for patients with cardiovascular disease**

 

1. **Hazelnuts**

Hazelnuts are nuts rich in protein, fiber, and minerals necessary for regulating blood pressure, such as potassium, calcium, and magnesium. It also contains oleic acid, which helps reduce harmful cholesterol levels and increase good cholesterol levels in the body.

2. **Cashews**

In addition to its role in preventing anemia thanks to it containing iron and copper, cashews are considered a rich source of vitamin E, which enhances blood flow in the arteries, which reduces the risk of coronary artery disease and heart attacks.

3. **Peanuts**

Peanuts contain antioxidants known as resveratrol, which contribute to reducing the risk of cardiovascular disease. Peanut butter is also rich in proteins that are beneficial to human health.

4. **Almonds**

Almonds contain amino acids that stimulate the body to produce nitric oxide, which helps relax narrowed blood vessels and stimulate blood circulation. Studies have shown that almonds also contribute to lowering harmful cholesterol levels thanks to their containment of unsaturated fats, fiber, plant proteins, and beneficial minerals such as magnesium, copper, manganese, and calcium.

5. **Pistachio**

Pistachios are nuts rich in protein, fiber and antioxidants, and are cholesterol-free, which reduces the risk of obesity, heart disease and diabetes.

6. **Walnuts**

Walnuts are known for their benefits in enhancing brain health and improving memory. Research has shown that they also contribute to reducing the risk of heart attacks and preventing heart rhythm disorders, thanks to their containment of omega-3 acids and antioxidants. It is also recommended to take it in cases of depression, as it stimulates the brain to secrete happiness hormones, which improves mood and stimulates blood circulation.

**Benefits of nuts for heart health and feeling happy**

 

Nuts are considered beneficial foods that contribute to reducing risk factors associated with heart disease, in addition to enhancing levels of serotonin, known as the happiness hormone in the body. This is thought to be because nuts contain tryptophan, which is digested in the gut to produce bioactive metabolites that help regulate immunity linked to heart disease.

Studies show that eating a daily snack of nuts, such as walnuts, almonds, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, and Brazil nuts, contributes to reducing the risk of cardiovascular disease and blood pressure. Nuts also help reduce platelet aggregation, which reduces the possibility of blood clots forming, which are one of the main causes of heart attacks and strokes.

Research showed that blood serotonin levels rose by 61% in participants after 12 weeks of eating nuts, and 82% by the 24th week. These results indicate that regular consumption of nuts can positively affect mood and mental health, as eating them is associated with increased serotonin levels, making them an effective way to improve mood naturally.

**How ​​can eating nuts help your heart?**

 

Research has shown that eating a lot of nuts contributes to reducing levels of inflammation associated with heart disease and diabetes.

Adhering to a healthy diet containing nuts can lead to:

- Improving arterial health.

- Reducing inflammation associated with heart disease.

- Reducing the possibility of blood clots, which may cause heart attacks and strokes.

- Reducing the risk of high blood pressure.

- Reducing the possibility of premature death resulting from heart disease.

- Reducing harmful cholesterol levels, especially triglycerides and low-density lipoprotein.

What makes nuts good for heart health?

 

Nuts are a good source of protein, as most of them contain a group of nutrients that are beneficial for heart health, including:

- **Unsaturated fats**: Although the mechanism is not fully understood, it is believed that the “good” fats found in nuts, whether monounsaturated or polyunsaturated, contribute to reducing harmful cholesterol levels.

**Omega-3 fatty acids**: Most nuts contain abundant amounts of omega-3 acids, which are considered healthy fatty acids and help reduce the risk of heart attacks and stroke Null.

- **Fiber**: All types of nuts contain fiber, which contributes to lowering cholesterol levels and also helps you feel full, which leads to eating smaller amounts of food.

- **Plant sterols**: Some nuts contain plant sterols, which are compounds that can contribute to reducing cholesterol levels. These sterols are often added to products such as ghee and orange juice to enhance the health benefits, while they are naturally found in nuts.

- **L-Arginine**: Nuts are also a good source of L-arginine, as some studies indicate that this compound can help lower blood pressure, improve cholesterol levels, and promote overall vascular health.

What is the ideal amount of nuts?

 

Nuts contain fat, and although most of them are healthy fats, the calories may add up, so it is best to eat them in moderation.

Adults are advised to eat about 4 to 6 servings of unsalted nuts per week as part of a balanced diet. As for children, the recommended quantities vary according to age, so it is best to consult a pediatrician about the appropriate amount.

It is best to choose raw or dry roasted nuts rather than oil roasted. One serving is about a hand full (1.5 ounces or approximately 42.5 grams) of whole nuts or 2 tablespoons of nut butter.