Thursday, June 17, 2010

Eat Nuts Rather than Potato Chips

Research studies have found a link between the consumption of nuts and a reduced risk of coronary heart disease

A significant impact from eating  small amount of nuts daily
Archives of Internal Medicine has confirmed that eating nuts does significantly lower blood lipid levels. Eating just a small amount--an average of 67 grams (2.4 ounces)--of nuts daily, lowered total cholesterol by 5.9 percent and low density lipoprotein (LDL) cholesterol by 7.4 percent.  In addition, triglyceride levels (another fat in the blood) fell by 10.2 percent in people with initial levels of 150 mg/dL or higher.   

Nut consumption had its greatest effects among people in the study with the highest baseline LDL cholesterol, the lowest body mass index (BMI).... 

Nuts also may help lower risk of coronary heart disease
....evidence suggests--but does not prove--that eating 1.5 ounces (43 grams) of nuts (almonds, hazelnuts, pecans, pistachios, walnuts, peanuts, and some pine nuts) per day as part of a diet low in saturated fat and cholesterol reduces coronary heart disease risk. .....In research trials, the lipid-lowering effects were dose-dependent--greater with larger amounts of nut intake 

How can this benefit you?
...... it would be necessary to eat almost twice the amount of nuts mentioned in the FDA statement in order to achieve really meaningful improvements in blood lipid levels.  Eating nuts have no side effects (people eating nuts in the trials did not gain weight) and costs less than drugs... choose unsalted nuts as a snack.....nuts should be substituted for, not added to, other snacks. 

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