Boost Your Heart Health With Nuts!

For American Heart Month, let's focus on healthy eating patterns that support heart health. Nuts are a versatile food that can be part of a variety of diets. They are high in mono- and polyunsaturated fats, omega-3 fatty acids, protein, fiber and plant sterols.

Scientific evidence supports a qualified health claim that regular consumption of nuts (as part of a balanced diet low in saturated and trans fats) may help reduce the risk of cardiovascular disease.

Almonds

Almonds are a super food that can provide a plethora of heart-health benefits. They're rich in plant compounds (like phenolic acid, quercetin and kaempferol) that have a lipid-lowering effect. Whole almonds are a nutrient-dense snack option, and can be used in smoothies, salads, oatmeal, chia pudding and more. Almonds can also be used to make milk, butter and flour, but it's important to choose unsweetened varieties to avoid excess sugar and sodium.

Try adding almonds to a nutrient-rich smoothie, like this Zesty Tomato Smoothie that combines tomatoes, fresh basil, kale, cilantro, lime and smoked paprika with whole almonds, plant milk and unsalted almond butter. But remember that roasted and flavored almonds may contain added salt, sugar and unhealthy oils, so go for the plain variety if possible.

Pecans

Nuts are naturally cholesterol free and are a nutritious addition to a heart-healthy diet. Studies show that people who eat nuts on a regular basis have lower levels of LDL (bad) cholesterol and triglycerides and are at a decreased risk for coronary artery disease (7).

We often think of pecans as a holiday staple that features in sweet dishes like Grandma’s famous pecan pies, but they bring much more to the table than just a delicious crunch. These tasty tree nuts are packed with vitamins and minerals, unsaturated fats and fiber, making them one of the best heart-healthy snacks around. They can help improve basal metabolic rate, reduce inflammation in the arteries and are rich in nutrients that prevent high blood pressure. A recent study found that eating pecans regularly can actually improve heart health by lowering LDL cholesterol and triglyceride levels (8).

Walnuts

Walnuts are rich in both omega-6 and omega-3 fatty acids and a good source of folate, protein, fiber and antioxidants. They also contain a balanced ratio of linoleate and alpha-linoleate polyunsaturated fats, which are beneficial for heart health. Those who regularly consume walnuts have lower levels of harmful cholesterol and triglycerides, according to 2022 research published in Advances in Nutrition. In Ayurvedic medicine, lightly roasted walnuts are recommended for their sweet, oily/heavy, slimy and warm properties, which nourish the kidneys, warm the lungs and intestines, build strength, improve digestion and fight fatigue.

Incorporate walnuts into your diet by using them as a snack, mixing them in homemade granola or adding them to your favorite salad recipes. Try making your own walnut butter by blending walnuts in a food processor.

Hazelnuts

Hazelnuts are hard-shelled nuts from the hazel tree (Corylus avellana) with sweet, delicious flavor. Also known as filberts or cobnuts, hazelnuts are healthy and nutritious snacks that can be added to a variety of dishes.

They are an excellent source of protein and fiber, and are packed with a number of important nutrients that help fight heart disease. Hazelnuts are also rich in monounsaturated fats that can help reduce LDL cholesterol and promote HDL cholesterol levels. They are also a good source of magnesium and manganese.

Research suggests that incorporating hazelnuts into your diet can significantly improve your heart health. One cup of hazelnuts provides you with a full day's worth of vitamin E, which helps decrease oxidative stress and may prevent heart disease.

Cashews

Like all nuts, cashews are packed with heart-healthy proteins, unsaturated fats and plant sterols. They're also a source of iron, which helps prevent fatigue and anemia. Additionally, cashews contain a variety of nutrients that work together to combat chronic diseases and boost your immune system, including dietary zinc, vitamin B-complex vitamins and phosphorous.

Nuts are a smart snack choice, as long as they aren't coated in sugar or salt. They're easy to carry around for a quick and nutritious snack on-the-go.

Studies have linked nut consumption to decreased cardiovascular disease mortality and all-cause death among people with type 2 diabetes, per Healthline. They can help improve blood sugar control, lower insulin levels and reduce body weight, too. (Guasch-Ferre M, et al. Cardiovascular disease and mortality in people with diabetes mellitus: results from randomized controlled trials comparing nut intake to other fats.

Frequently Asked Questions

What are organic fruits?

Organic foods do not use pesticides, artificial fertilizers, hormones or antibiotics. They are also richer in nutrients like vitamins C, E, K, and omega-3 fat acids. These ingredients are good for our bodies as well as the planet.

Organic foods are made using sustainable agricultural practices, which protect soil quality and promote biodiversity. They are free of harmful chemicals and sewage sludge.

Many organic products are not associated with produce. They include dairy and meat, poultry, eggs baked goods, pet food, household cleaning supplies, and personal care products.

According to the USDA, "organic" means that crops are raised in compliance with federal standards. Non-organic methods cannot be used by farmers to grow these foods. However, they can use approved organic pest control methods like crop rotation and covering cropping or animal feed made with organic materials.

Further, the farmer must be careful about the amount of pesticide and fertilizer he uses in the growing season. GMOs, synthetic insecicides, artificial growth hormones or synthetic fertilizers can't be used by farmers.

All the above requirements are met by vegetables and fruits that are labeled "100% Organic". But not all farms will label their products 100% organic. That would confuse consumers. They will instead label their product "made with organic ingredients." "

Why should organic be my first choice?

The health risks of conventional agriculture include asthma, allergies and diabetes. Healthy choices must be made when purchasing food.

Here are some tips from the Environmental Working Group (EWG).

When possible, buy organic fruits and veggies

USDA organic labels are required for meat, poultry, eggs and milk.

Avoid processed foods labeled as "natural" or "no additives."

Carefully review ingredient lists. If an ingredient isn't listed, it may be added during processing.

Frozen and canned meats should be preferred to fresh. Cans and frozen foods are often less nutritious than fresh meats, such as high fructose corn syrup.

What are organic products for the skin?

Organic skincare products do not contain synthetic chemicals like parabens,phthalates, mineral oils, petroleum jelly or petrolatum.

Organic skincare products are free from artificial colours, fragrances and preservatives.

They can also be used to maintain healthy skin, protect against premature aging, promote healing from injuries, and improve overall well-being.

These are some terms that you might see when looking for organic products

• Paraben Free- These are chemicals that help to keep certain cosmetics stable. But, they can also be toxic if taken in large quantities.
• Fragrance-Free - the product does not have added fragrance or essential oils.
• Cruelty Free - No animals were injured during the manufacturing process.
• Natural Ingredients - The ingredient is derived naturally from the animal or plant.
• Vegan/Vegetarian: The ingredients can be either vegetarian or vegan.
• Gluten-Free is a label that indicates that no gluten was added to the product.
• Non-Toxic-The product doesn't contain any toxic chemicals, carcinogens, and/or other harmful substances that could be harmful to your health.
• Biodegradable means that the product can be thrown away as it will become harmless components.
• Pesticide-Free - No pesticides have been used in the growing and harvesting process.
• GMO-Free means that no ingredient in the product contains genetically modified organisms.
• Certified Organic refers to ingredients that were grown using methods that protect soil, water, air, wildlife and farmers.

Does organic mean it is pesticide-free?

Organic food is naturally chemical-free and grows without pesticides. This means that organic foods are not subject to chemical pesticides or fertilizers.

Organic produce also contains more nutrients than conventionally produced foods because it contains no harmful additives.

The USDA National Organic Program requires that organic farming practices be followed by farmers.

These guidelines address soil preparation, crop rotations, pest control, water conservation, harvesting, and other practices.

Organic farming methods also benefit wildlife and natural environments.

Statistics

• As for organic meat, regulations require that animals be raised in living conditions that accommodate their natural behaviours (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. (usda.gov)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)
• When packaged products indicate they are “made with organic [specific ingredient or food group],” they contain at least 70% organically produced ingredients. (usda.gov)
• Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)

External Links

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• Summary


• Clean Fifteen(tm). Conventional Produce with the Least Pesticides

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• Organic Industry Survey


• U.S. organic revenues soared to nearly $62 Billion in 2020

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• A Review of Journal of Toxicology and Environmental Health: Cancer Risk and Occupational Pesticide Expositions: Part B: Vol 15, Number 4


• Genetically modified foods: safety, risks and public concerns--a review - Journal of Food Science and Technology

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• USDA

How To

Are there any negatives to buying organic goods?

Organic food has many benefits. There are however some downsides. These include higher consumer price, lower quality standards, fewer options, and fewer choice.

It's okay to want more variety in grocery shopping. We have been trained to expect inferior food that tastes bad. This is why most grocery stores stock identical prepackaged products.

Organic food is becoming more and more popular due to its superior nutrition and delicious taste. How can you convince people to pay a little more?

They could easily tell you that organic food costs more. It doesn't change the fact that organic food tastes more delicious. It could even make them suspicious of you motives.

Instead, you should highlight its many benefits. Organic food has more nutrients, and is free of pesticides and other antibiotics. Organic food is healthier for you and your environment because it doesn't contain synthetic fertilizers or herbicides.

Organic food is often avoided because it's too costly. But as long as they consider the health benefits, they may decide that spending a few dollars per week is worth it.

Organic food tastes better because it is produced according to strict guidelines. Organic food tends to have more vitamins, minerals, antioxidants, and other nutrients.

Organic food is also tastier because it's picked later in the season. This makes it fresher and easier to digest.

Finally, organic food is generally cheaper because farmers grow it organically, which requires less labour and fertilizer.

Resources:

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