A simple snack ingredient has been shown to have impressive health benefits including reducing the risk of cancer and heart attack, lowering cholesterol and aiding weight loss.
Living a long, healthy life largely depends on your ability to avoid life-shortening, chronic complications. One of the most important proactive measures you can take is to maintain a healthy weight, because obesity can lead to life-threatening conditions such as coronary heart disease. A healthy diet also reduces the amount of oxidative stress and inflammation in the body.
According to the results of two longitudinal studies at Harvard University, getting a daily dose of nuts can help extend a person’s life.
“We found that people who ate nuts every day lived longer and healthier lives than people who didn’t eat nuts,” said study co-author Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health.
The report, published in the New England Journal of Medicine, showed that those who ate nuts daily were less likely to die from cancer, heart disease and respiratory disease.
Overall, people who ate nuts daily were 20% less likely to die during the study period than those who avoided nuts.
The Harvard researchers also noted that the combination of nuts — fiber, healthy fats, vitamins, minerals and phytochemicals — may provide “heart-protective, anti-cancer, anti-inflammatory, and antioxidant” properties.
“Nuts are rich in protein and fiber, which delays absorption and reduces hunger,” Dr. Hu said, adding that nuts mostly contain healthy unsaturated fats.
Research has found that people at high risk of a heart attack can reduce their risk by eating a healthy diet that includes nuts.
Research suggests that eating nuts may: Lower levels of low-density lipoprotein (LDL or “bad”) and triglycerides, which play a key role in the buildup of plaques called plaques in the arteries. It also improves the health of the lining of the arteries, lowers levels of inflammation associated with heart disease, and reduces the risk of blood clots that can lead to heart attack and death.
As a result, nuts can improve your heart health and reduce your risk of dying early from heart disease and other causes.
Reduce the risk of cancer
In a study published in the National Library of Health, the benefits of nuts for preventing cancer were further analyzed.
She explained: “Studies have shown that nuts are an important source of plant protein, monounsaturated fatty acids, vitamin E, folic acid, phyto-estrogen and fiber. Emerging data have indicated that inflammation and oxidative stress play a role in the development of cancer. It is possible that the antioxidant and anti-inflammatory properties of nuts and their constituents may contribute. in anti-cancer activity, as well as conferring a cardioprotective effect.
Reduce the risk of obesity
Nuts are an excellent source of healthy fats, protein, fiber, vitamins, minerals and antioxidants.
Epidemiological data show that higher nut consumption is associated with a lower incidence of obesity. Nuts are also able to suppress hunger by absorbing moisture in the digestive system, which makes a person feel full.
Some researchers hypothesize that this is due to the effect nuts have on hormones that influence hunger, thus promoting feelings of fullness.
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