Which nuts are good for the heart and how to consume them

Among the undoubted virtues of dried fruit is its action in favor of heart health.

As a Mayo Clinic report states, one of the keys is in their composition, since they are rich in:

• Unsaturated fatty acids, which are the so-called good fats.

• Trace elements.

• Minerals.

• Omega-3 fatty acids.

• Fibers.

• Plant sterols. These are often added to products like margarine and orange juice for additional health benefits. In this case, they are found naturally.

What are the positive effects for the heart

The same source lists the following benefits.

• They help regulate cholesterol.

• They decrease levels of inflammation linked to artery health and heart disease.

• They reduce the risk of blood clots that can cause heart attacks and strokes.

• They lower triglyceride levels, which is the type of fat in the blood that in excess can lead to coronary heart disease.

• They help balance blood pressure.

• They increase the sense of satiety.

Furthermore, they are a very practical and tasty snack.

However, it must be borne in mind that these are very caloric options. Therefore it is important to regulate portions. For adults, a standard measurement is a handful per day, about 20-30 grams. This is approximately equivalent to 5 walnuts, 20 hazelnuts or 10 almonds.

Which ones to choose to take care of your heart

The Mayo Clinic also gives its verdict on the most suitable varieties. According to this source, almonds, macadamia nuts, hazelnuts and pecans are the healthiest for the heart.

Peanuts are also on this list (even though they are technically legumes and nuts). In any case, they should be salt or sugar.

Walnut oils: are they good for you?

Specialists indicate that it is a healthy alternative, although it does not contain the amount of fiber found in whole walnuts.

They can be used as condiments or for cooking.

It should also be borne in mind that these indications are indicative and do not replace professional indication and treatment. If you have any questions or particular health situations, it is important to consult your doctor.