“Nuts and Your Health”
Nuts are a great snack food. They’re inexpensive, easy to store and easy to pack when you’re on the go. A new 2015 study published in the American Journal of Clinical Nutrition found that consuming tree nuts, such as walnuts, may lower the risk of heart disease. The dose of nuts varied from 5 to 100g/day. The systematic review and meta-analysis of 61 controlled trials, found that consuming tree nuts lowers total cholesterol, triglycerides, LDL (“bad”) cholesterol, and ApoB, the primary protein found in LDL cholesterol. These are key factors that are used to evaluate a person’s risk of cardiovascular disease. Experts contend that tree nuts contain important nutrients such as unsaturated fats, protein, vitamins and minerals. Walnuts are the only nut that provides a significant amount (2.5 grams per one ounce serving) of alpha-linolenic acid (ALA), the plant-based form of omega-3s. Researchers also found that consuming at least two servings (two ounces) per day of tree nuts, such as walnuts, has stronger effects on total cholesterol and LDL and that tree nut consumption may be particularly important for lowering the risk of heart disease in individuals with type 2 diabetes.