Nuts are readily available and provide a highly nutritious food. In addition to protein, carbohydrate, and fat, nuts contain many other important nutrients: fiber, vitamin E, folic acid, potassium, and magnesium. Although on some food charts you may see nuts listed in the same food category as diary products, eggs, and red meat because of the fat content, new information calls into question this designation.
While nuts do contain a high proportion of fat, tree nuts such as almonds, walnuts, pecans, hazel nuts, Brazil nuts, and macadamia are actually low in saturated fat. Most of the fat comes in the form of monounsaturated fats and omega-3 fatty acids, which are considered to be acceptable forms of fat that actually "reduce" the incidence of heart and vascular disease.
Several large studies have examined the relationship between the risk of heart disease and intake of omega-3 fatty acids from plant sources. In the Seventh Day Adventist Health Study researchers found that those who reported eating nuts more than four times per week had a 50% lower risk of heart disease than those who rarely ate nuts. The Nurses' Health Study found that heart disease risk was reduced by 35% in those who ate nuts compared with those who rarely ate nuts. An addition study found that the risk of type 2 diabetes went down by nearly 1/3 in women who consumed 1/4 cup of nuts five times per week compared to those that did not eat nuts at all.
One recent study looked at almonds in particular. They examined the effects on LDL ["bad"] cholesterol values. Each person served as his own control and they were each on three different "diets": almonds representing about 1/4 their entire daily calorie intake, OR a "handful" of almonds per day, OR a muffin [containing about the same number of calories as a "full dose" of almonds]. The LDL cholesterol went down about 10% when the subjects took a "full dose" of almonds, went down about 5% with intake of a "handful" of almonds, and did not go down at all with eating a muffin. In those with the higher "dose" of almonds, the "ratio" of bad to good cholesterol [LDL/HDL ratio] went down by 12%.
The American Heart Association (AHA) recognizes nuts [including almonds, walnuts, pecans, peanuts, macadamia, and pistachios] may help to lower your blood cholesterol and may be a very healthy "snack". However, they also warn that they are a source of calories and should not be used to great excess in those with calorie restricted diets and that you should avoid nuts with added oils or added salt. The AHA recommends eating an overall balanced diet that is high in fruits, vegetables and whole grains, and includes low-fat [or non-fat] diary products, fish and lean meats. If you add nuts to your diet, just be sure that you don't inadvertently add considerable total calories - despite the benefits of nuts, maintaining an ideal body weight is more important. Weight is often a simple lesson in physics - what comes in either stays [as increased pounds] or is used up for energy and metabolism [which is increased by a regular exercise program].
Dr. John Rumberger's experince in the field is extensive, and includes achieving his doctorate in 1976 (Bio-Engineering/ Fluid Dynamics/ Applied Mathematics) from Ohio State University Columbus, Ohio, with a dissertation on, A Non-Linear Model of Coronary Artery Blood Flow.
He then continued his education into medicine, in 1978 he became a M.D. graduating from the School of Medicine at the University of Miami, Florida. Since then, he has pioneered how the medical field views the process of blood flow through the heart. From my appointment as professor at the Mayo Clinic in Minnesota, to Medical Director at the HealthWISE Wellness Diagnostic Center in Ohio. He has just completed his book The WAY Diet available on amazon.com or direct through the publisher at http://www.emptycanoe.com
Airbnb cleaning service Arlington Heights ..Every person on earth has experienced pain at one time... Read More
We sometimes hear about ways that we can take care... Read More
Glucosamine is readily produced in the human body and is... Read More
The total calories that you should be consuming depend on... Read More
The word herb is used to refer to any part... Read More
Although many realize that the liver has its own cleansing... Read More
Organic farming is the production of food using all natural... Read More
Last year I had a number of clients who started... Read More
There are a lot of very good reasons to eat... Read More
Cholesterol finds its way into our bodies in two main... Read More
One of the most common questions I am asked is... Read More
The factors that affect the nutritional requirements of an individual... Read More
Unhealthy eating is a harmful problem in America, and contrary... Read More
Many low carb dieters fall victim to "carb creep," which... Read More
You wouldn't judge a book by its cover, would you?You... Read More
America's major dietary deficiency - EFA a panacea for good... Read More
It is always amazing to me when I find a... Read More
Mango is my favorite fruit next to pineapples. They're sweet,... Read More
Cholesterol is an essential building block of every cell in... Read More
Because I believe diet and exercise are so important, I'm... Read More
Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More
The nutritional support in critically ill patients can be explained... Read More
Okay, so you think you are doing pretty well with... Read More
Cholesterol. What images come to mind when you see this... Read More
Headlines:Nearly a quarter of American adults just got diagnosed with... Read More
reliable maid service Winnetka ..We sometimes hear about ways that we can take care... Read More
Archeological records indicate that man has cultivated the olive tree... Read More
Essential Fatty Acids are oils, omega-3 and omega-6, that you... Read More
There seems to be fairly poor tracking by any formal... Read More
The story of creation begins with water. Water is an... Read More
Biological clockObviously you need biological clock to time and alarm... Read More
I had finally come to a place in my life... Read More
Cholesterol has been around for thousands of years. It's a... Read More
Have you ever thought about where your drinking water comes... Read More
For the executive, maintaining the much-needed balance between career, family,... Read More
Essential fatty acids are the number one recommendation for anyone... Read More
The word herb is used to refer to any part... Read More
"It is a bone-deep change you are going into, my... Read More
Have you ever watched someone who appears thin and healthy... Read More
Your fiber intake is a critical factor in weight loss... Read More
Most of us equate the word diet with calorie reduction.... Read More
Nutrition usually only comes up when people are finally deciding... Read More
Headlines:Nearly a quarter of American adults just got diagnosed with... Read More
Most of us are "regular" people. We don't eat the... Read More
Fiber is the part of the plant that is resistant... Read More
These are questions we have to ask ourselves? because after... Read More
Vitamin D is a fat-soluble vitamin like A and E.... Read More
Some fats are good for you. Your body can't function... Read More
Health food or heart attack on a plate? Eggs had... Read More
Aging occurs when the body's cells die at faster rates... Read More
Nutrition |