Go Nuts for Heart Health

Eating a daily handful of nuts helps to lower bad cholesterol. Researchers have determined that eating about 2 and a half ounces of nuts per day can lead to declines in bad cholesterol and triglycerides, and better ratios of total cholesterol to good cholesterol. The report found that different types of nuts have similar effects on blood lipids.

"Nuts are rich in unsaturated fats, and that is a main driver in lowering cholesterol," according to Joan Sabate, MD, lead author of the report. They are the richest source of protein in the plant kingdom, and they contain fiber and phytosterols, wich compete with cholesterol to be absorbed." --New York Times, May 17, 2010.

Suzanne

Nuts and Seeds: Nature's Multivitamins

There's a lot of talk about what vegans can or can't get from their diet, but I'm convinced we can find any needed nutrient from vegan sources. The outstanding nutritional properties of Nuts and seeds are evidence for why we don't need fish, milk, or any other animal-derived food.

Nuts like almonds, hazelnuts, peanuts, pecans, pine, pistachio, and walnuts are the most significant for vegan health with high levels of fiber, phytonutrients, antioxidants, and mono- and polyunsaturated fats. Substances like arginine, boron, manganese, and tryptophan found in nuts convince me they're nature's multivitamin.

Heart Disease

Several scientific studies have shown nuts lower LDL cholesterol which is detrimental to heart health. For treating heart-related problems, replace foods high in saturated fats with the mono- and poly-unsaturated fats of nuts. An Adventist health study showed a 51% decrease in heart attacks for individuals who ate nuts over four times a week.

Fish and Pregnant Mothers

Pregnant mothers need Omega-3 for efficiently producing breastmilk but it's unfortunate they're often told to eat fish. While fish is high in Omega-3, it's also often laced with mercury which deteriorates brain matter and causes birth defects.

The effects of animal cruelty are very real as well. Fish are adapted to certain conditions of their habitat, like pressure. When the creatures are brought up from deep water, decompression sometimes occurs causing eyes to pop out of their sockets. Fish and other sea creatures do have a central nervous system. This means fish are sentient and they do feel pain.

Instead, pregnant mothers can eat flax seed, which is high in Omega-3 and Alpha Linoleic Acid. Flax seed can also be used as an egg replacer when ground up.

Seeds

Speaking of seeds, incorporating commons seeds in the diet provides a significant source of iron, Vitamin E, and zinc. Seeds are naturally high in protein and low in carbohydrates.

Practical Benefits

Sometimes, attempts to go vegan bust for the reason of convenience. Newly vegans end up breaking because they get a craving for the fast food across the street or left over cheese pizza in the fridge. Nuts and seeds, especially in granola make a great snack food. They also don't require any preparation or special storing and almost never perish. New vegans should carry nuts, seeds, and honey free granola with them on the go and have it available in the kitchen or on the coffee table.

Allergies

Even if you have allergies to nuts, this doesn't mean you're allergic to the nutrients you need from nuts. Check with your doctor first, but you may still be able to use nut-derived supplements in pill or powdered form. --Adam Kochanowicz, Omaha Vegan Examiner, at examiner.com

Suzanne

Eat Almonds and Walnuts to Promote Heart Health and Prevent Diabetes

by John Phillip, citizen journalist

(NaturalNews) Man has evolved to eat almonds and walnuts in their natural form and extensive research confirms the benefits to our health. It`s no coincidence that the ratio of fats and other essential nutrients are in perfect balance with our own nutritional needs. Studies confirm that almonds and walnuts promote heart health by regulating blood lipids and help to prevent diabetes by controlling blood glucose and factors which lead to metabolic syndrome. You can boost your health by adding these nuts to your regular diet, and you will reap the many health benefits.

Poor Diet Increases Risk of Heart Attack
Cardiovascular disease is the leading killer of adults, and there`s solid evidence that including a handful of nuts to your diet each day can have a significant impact on the health of your heart. The typical diet consists of excessive calories from sugars, refined carbohydrates and hydrogenated fats from fried foods. This type of diet negatively influences blood lipids causing an uneven balance of LDL and HDL cholesterol. Problems arise when the LDL particles become very small and oxidized as a result of eating too much processed food.

Small LDL particles are known to lead to the formation of foamy plaque which is used by our body to pack the small micro cracks which occur in the delicate inner lining of the coronary arteries. Once the LDL cholesterol becomes oxidized, typically from a diet high in hydrogenated trans fats, the substance becomes sticky and quickly forms into dangerous plaque which can narrow the arteries. This sets the stage for a blockage and can lead to a heart attack.

Eat Nuts Daily for Heart Health
According to a study published in The American Journal of Clinical Nutrition, eating nuts on a regular basis can help to change the blood lipid chemistry to reduce the risk from coronary artery disease and death from a heart attack. Nuts are loaded with beneficial monounsaturated and Omega-3 fats which directly control the size of the LDL cholesterol particles as well as oxidation properties which make the particles less cohesive and less likely to form plaque.

It`s important to note that eating nuts is just one powerful tool in your dietary toolbox for fighting heart disease. To dramatically lower your risk of heart disease you must cut out refined carbohydrates and wheat based foods, and you must eliminate sugar as this type of diet fuels atherogenic blood fats and heart disease. Use nuts as a compliment to your naturally healthy diet.

Almonds and Walnuts Help Prevent Diabetes
The continual blood sugar spikes seen in many people after eating are a sign of metabolic dysfunction which leads to diabetes. A diet high in sugar and processed carbs drives this condition which can lead to devastating complications including blindness, kidney failure and neuropathy. A study published in The Journal of Nutrition demonstrates that eating almonds before a meal helps to decrease the wild blood sugar swings from a high carb meal. This helps to lower the risk of developing diabetes and can even assist in the treatment of the disorder when used as part of a healthy diet.

Almonds and walnuts are nutritional super foods which have been shown to provide essential health benefits. These natural foods help regulate blood lipids and glucose to lower the risk of heart disease and help to prevent diabetes. In addition to eliminating sugar, wheat and processed carbs from your diet try adding a handful of these nuts to your menu each day for optimal health benefits.

Article References:
http://www.ajcn.org/cgi/content/abs...
http://www.mayoclinic.com/health/nu...
http://jn.nutrition.org/cgi/content...

Suzanne

Almonds can save your heart and reduce obesity

by Michelle Bosmier

(NaturalNews) Want your heart to sing and your body to lose inches? Grab a handful of raw, un-toasted almonds. Recent studies have proven that only a handful of these sweet little nuts go a long way in tackling obesity, diabetes, and complications of the heart.

During the Experimental Biology Conference held in 2005, researchers deducted that the fibers found in almonds in fact block the body's absorption of fats, as well as suppress appetite in the process - all of which help individuals maintain control over their body weight, cholesterol levels, and general heart-health.

While all nuts are generally laden with calorie-rich essential fats, research presenter Dr. Peter Ellis from King's College in London suggested that "the fiber structure of almonds may block some of the fat from being absorbed, thereby reducing the calories available from almonds". Because of this fibrous presence, researchers also claim that the addition of as little as two servings of almonds a day will also help prevent the additional absorption of fats from other foods consumed throughout the day - thereby reducing general calorie consumption. "It is possible", Ellis continues, "that the fiber in almonds is also affecting carbohydrate absorption, which may have implications for diabetes and heart disease."

The presence of proteins in almonds also greatly contributes to an overall feeling of satiety. A handful of almonds, 23 to be exact, contains about 160 calories. A study published in the 2006 American Journal of Clinical Nutrition (AJCN) found that women, who ate this small serving of almonds, had significantly higher levels of a particular hormone called cholecystokinin, released only when eating fat-containing foods. This hormone immediately triggers a feeling of fullness and satisfaction.

Not only that, but this unbelievable nut was found to reduce LDL cholesterol levels, as well as C-reactive protein, a primary factor contributing to heart disease and inflammation. Dr. David Jenkins of the University of Toronto has also discovered in his research that consumption of raw almonds has the same effect on inflammation of the heart as a commonly prescribed drug. Studies also seem to suggest that almonds have the same effect on cholesterol levels as statin drugs - without the side effects. What's more is that there is still being research made into how consumption of almonds may also reduce, or at least prevent, the sudden increase of insulin, making almonds particularly friendly for diabetics.

All studies seem to deduce that daily portions of almonds in their raw state have a very positive effect on general health. The calories in this nutrient-laden nut are a small issue in comparison to the various health benefits that have been discovered, and that are still under research.

Sources for this article include:

http://www.news-medical.net/news/20...
http://rawfoodhealthwatch.com/raw-v...
http://101foodsthatcouldsaveyourlif...

Suzanne

Raw nuts lower elevated blood sugar levels and high blood pressure to fight metabolic syndrome

by John Phillip

(NaturalNews) Metabolic syndrome is a well studied and documented group of biomarkers and physical observations that are known to preclude many chronic and potentially life-threatening diseases, including cardiovascular disease and diabetes. Researchers reporting in the Journal of Proteome Research have uncovered a critical link between eating nuts and higher levels of serotonin in the bodies of patients with metabolic syndrome (MetS), who are at high risk for heart disease.

Serotonin is a chemical signaling compound found in the brain that helps transmit nerve signals and can decrease feelings of hunger, while boosting spirits and helping people feel happier. The findings indicate that just one ounce of nuts eaten daily is enough to produce the health-promoting benefits.

The explosion of the obesity epidemic around the world is leading to an exponential rise in metabolic syndrome symptoms including excess abdominal fat, high blood sugar, high blood pressure and lipid abnormalities. As a result, cases of Type II diabetes and heart disease are increasing in record numbers. Metabolic syndrome is largely the result of excessive abdominal fat stores that result from a diet filled with high calories from processed and fried foods. As fat storage cells (adipose tissue) begin to increase in number and swell beyond capacity, they prompt the release of a torrent of chemical messengers that promote systemic inflammation and disease.


Nut Consumption Increases Serotonin Levels to Prevent Metabolic Syndrome and Related Symptoms

Researchers from the Biomarkers & NutriMetabolomics Research Group of the University of Barcelona in Spain studied the biochemical effects of nut consumption on metabolic syndrome and human health. They put 22 patients with diagnosed metabolic syndrome on a nut-enriched diet for 12 weeks and compared them to another group of 20 patients, who were told to avoid nuts. The scientists analyzed the full spectrum of compounds excreted in the patients' urine and found evidence of several healthful changes.

Lead study author, Dr. Cristina Andres-Lacueva commented: "Dietary changes may help patients shed the excess weight and become healthier... the regular consumption of nuts, which are jam-packed with healthful nutrients, such as healthy fats (unsaturated fatty acids) and antioxidants (polyphenols) have been recommended to fight the metabolic abnormalities associated with MetS." Researchers determined for the first time that nut consumption boosted serotonin levels to promote satiety and happiness.

Nutrition scientists now understand that the fats provided with regular nut consumption correlate closely to improved human health. In the past, nuts have been branded with a high-fat stigma and avoided by many health-minded people. Fortunately we now have solid evidence to show nuts are a super food that can help prevent chronic disease including MetS. The study authors concluded that one ounce of nuts eaten daily "reduced levels of substances in the body associated with inflammation and other cardiovascular risk factors in patients with metabolic syndrome." Grab a handful of tasty nuts to help ward off metabolic syndrome and chronic illness.

Sources for this article include:
http://medicalxpress.com/news/2011-...
http://www.sciencedaily.com/release...
http://www.eurekalert.org/pub_relea...
http://pubs.acs.org/doi/abs/10.1021...

Suzanne

Walnuts Cut Cancer Risk

In a study with mice, researchers compared the effects of a typical diet with one that included walnuts across the lifespan (through the mother from conception through weaning, and then directly by diet). The amount of walnuts used in the study would be equivalent to about 2 ounces per day for humans.

The mice that consumed walnuts developed breast cancer at less than half the rate of those on the typical diet. In addition, the number of tumors and their sizes were significantly smaller in the walnut-eating mice. Walnuts are good sources of vitamin E, omega-3 fatty acids, and other nutrients. --Nutr. Cancer, 7-20-11.

Suzanne

Would walnut oil be better?

If you're talking about taking a spoonful of walnut oil, any time you concentrate things, you cause problems. It's best to eat walnuts in as much their natural form as possible.

If you're talking about cooking with walnut oil, coconut oil is one of the few oils which doesn't cause problems when heated to high temperatures. That's why fried walnuts would not be good and neither cooking with walnut oil. The heat would change it into a bad form. Which you would need to consider how the oil was extracted from the walnut - cold press, or hot.

Eat walnuts the way squirrels do. Crack each one, eat them, do the next. You won't eat too many and it will be in as natural form as possible! Of course, paying someone else to crack them for you and then limiting yourself to just a handful may be more convenient....