Walnuts are good for the health of the heart. Frequent consumption of this food, making it part of the daily diet, has beneficial effects on low-density cholesterol levels (the so-called bad cholesterol or LDL), which in turn plays a primary role in the development of plaque that accumulates in the blood vessels responsible for heart attack and stroke. Therefore, eating 3 or 4 nuts a day can significantly reduce the risk of these diseases. We talk about this topic with Dr. Elisabetta Macorsini, nutritionist biologist of Humanitas Mater Domini and Humanitas Medical Care Arese.
All the nutrients for a “hunger break”
Even if they fall into the category of the so-called dried fruit, the nuts are not a fruit but a seed. Excellent as a “hunger breaking” snack, easy to transport and very nutritious, these foods can have a positive impact on health in many ways. Suitable for those suffering from cardiovascular diseases, nuts also regulate blood pressure and are recommended for those suffering from diabetes to keep the secondary effects and risks of the disease under control. But how can we introduce them into our diet? You can consume them yourself but also crumble them in salads, sauces or other preparations. The idea of eating them in the morning, together with yoghurt and breakfast cereals, is always valid.
Not all fats are the same: a go-ahead for omega 3 and 6
Not all fats are harmful to health. Although in small amounts, the body needs certain types of fat just as it needs carbohydrates, protein and fiber. A group of researchers at the Tufts Friedman School of Nutrition Science & Policy in Boston has linked the consumption of essential fatty acids (those present in nuts) to the incidence of cardiovascular disease, discovering that so-called “good” fats, or polyunsaturated fats, are essential for the proper functioning of the heart muscle. Also known as omega 3 and omega 6, these fats are able to reduce harmful cholesterol. In addition to nuts, these important nutrients are also found in significant amounts in soybean, corn and sunflower oil, tofu, seeds and fish such as salmon, mackerel, herring and trout.
The need for an external source
Our body needs essential fatty acids, but it cannot produce them itself. That is why eating nuts or, alternatively, other substances rich in these elements is essential if you want to follow a balanced diet. They are studied in oncological research because they are important precursors of molecules involved in inflammatory regulation, essential fatty acids may therefore still have many surprises in store.
