Nuts To You... Just One Way to a Healthy Heart

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

---

Adding to Your Level of Health is the Key

Here is a continuation of the light and darkness metaphor:... Read More

Try a Slow-Carb Habit

Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More

Not All Protein is Created Equally

America's focus on nutritious eating began to receive national attention... Read More

Busy Mums Guide to Losing Weight

Hormonal changes during pregnancy, and quite normal fat gain often... Read More

Guerilla Health Tactics: 5 Snappy Rules For a Healthier, Happier You

The subject of health care itself often seems plagued with... Read More

Top Ten Ways to Avoid Holiday Weight Gain

Did you know the average American gains 5-7 pounds every... Read More

How to Substitute Fat in Your Everyday Diet

Fat is a nutrient that is a contributor to the... Read More

Just What Is A Carbohydrate Anyway?

During a recent discussion with my father about low carb... Read More

Improve Your Eating Habits.

1. Water. If you're thirsty you're already dehydrated. The majority... Read More

Physical Health is Attainable Through Proper Nutrition and Exercise

Obesity is epidemic in this country for both children and... Read More

Compulsive Eating Alternative: Learning to Eat With Pleasure

Do you allow pleasure from food? Are your senses throughly... Read More

Nutrition, Evolution, and Having a Healthy Diet

Nutrition has everything to do with health. This isn't news,... Read More

Protein and Endurance Sports

Endurance Sports are like music concerts. They start at a... Read More

3 Things You Want to Know About Cholesterol

You wouldn't judge a book by its cover, would you?You... Read More

You Are What You Eat

You've no doubt heard the saying, "You are what you... Read More

Cherries - The Next Wonder Fruit

Cherries?A Supercharged FruitThe little red fruit that has been enjoyed... Read More

The Non-Diet Diet

Diets don't work. If they did the U.S. of A.... Read More

Food Additives: Safety versus Health Maintenance / Prevention

The topic of food additives is not quickly addressed in... Read More

What You Need To Know About Inflammation

Inflammation is not a disease.Inflammation is best described as a... Read More

Mangos: Treat Your Skin and Your Taste Buds

Mango is my favorite fruit next to pineapples. They're sweet,... Read More

Foods to Fight Disease

When it comes to food, we can't ignore the facts... Read More

Ever Hear of This Fruit?

I want to tell you about the most healthful and... Read More

Water - The Natural Choice

Proper hydration is extremely important during exercise. Adequate fluid intake... Read More

Why You Should Eat Lentil Soup at Least Once a Week

If you're looking for a power-packed entrée or soup to... Read More

Fighting Fatigue and the American Diner Breakfast

(Part 1 of a Special 5 Part Series on Body... Read More