Nuts have always been considered a very healthy food with many benefits for the human body. Studies in recent years have shown that consuming a handful of nuts per day not only provides a rich nutrient but also reduces the risk of cardiovascular disease.
Cardiovascular disease is currently one of the most common causes of death in the world. It includes diseases such as heart disease and stroke. Nuts are rich in unsaturated fatty acids, vegetable proteins, dietary fiber, antioxidants, and other nutrients that have a positive impact on cardiovascular health. First, the unsaturated fatty acids in nuts, especially monounsaturated fatty acids and polyunsaturated fatty acids, can lower blood low-density lipoprotein cholesterol (LDL-C), which is often referred to as "bad cholesterol". Excessively high LDL-C levels are a risk factor for cardiovascular disease. Unsaturated fatty acids can also raise levels of high-density lipoprotein cholesterol (HDL-C), which is the "good cholesterol" that protects cardiovascular health.
Secondly, nuts are rich in dietary fiber, which helps lower blood cholesterol levels. Dietary fiber can bind to cholesterol and be excreted from the body, reducing its absorption. In addition, dietary fiber can also promote intestinal peristalsis, improve constipation, and facilitate digestion and detoxification. In addition, the antioxidants in nuts, especially vitamin E and polyphenolic compounds, can help fight free radical damage, reduce oxidation of the lining of blood vessels, and prevent the formation of atherosclerosis. Atherosclerosis is one of the main causes of cardiovascular disease, and the risk of disease can be effectively reduced by consuming nuts rich in antioxidants.
Although nuts are rich in nutrients, it is important to eat them in moderation. Due to the high fat content of nuts, consuming too much may lead to excessive caloric intake and weight gain. Studies have shown that consuming a moderate amount of nuts per day (about a handful, about 30 grams) can reap their nutritional value while avoiding excessive calorie intake. Therefore, to reduce the risk of cardiovascular disease, we can eat a handful of various nuts such as almonds, walnuts, cashews, etc., every day. Nuts can be added to breakfast cereals, yogurt or juices, or eaten as a snack for afternoon tea. Alternatively, people can choose to chop nuts and add them to salads, meals, or baked goods to add texture and nutritional value to the food.
Overall, nuts are a very healthy food, and consuming the right amount of nuts every day can provide a rich nutrient and help reduce the risk of cardiovascular disease. However, it is important to note that because nuts have a higher calorie density, moderate consumption is key. While maintaining a moderate nut intake, we should also maintain cardiovascular health through a balanced diet and moderate exercise.