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

---

Pineapples: The Healing Fruit Of The Tropics (Includes A Recipe For Pina-Banana Orange Smoothie)

For a natural and tasty way to improve your health... Read More

Heart Health ? Fish Oils To The Rescue

In a world where heart disorders and diseases are becoming... Read More

Glycemic Index of Foods

All carbohydrates are not the same. Generally it is assumed... Read More

Juicing - A Beginners Guide

You can spot a juicer a mile off at the... Read More

Herbs that Heal Naturally

The word herb is used to refer to any part... Read More

(Fitness) Health Thoughts, Living on the Health Minimum Wage?

Random thoughts taken from valuable sources, what many nutrition experts... Read More

Macrobiotics: Diet and Lifestyle for Long-term Health

A frequent misunderstanding about macrobiotics is that it is a... 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

What To Eat When You Are Sick

Did you know that the food you eat when you... Read More

Essential Fatty Acids -The Good Fats

Fats (triacylglycerols) ...Some basic terminology ...fat or fatty acid ...In... Read More

Building Better Bones

"It is a bone-deep change you are going into, my... Read More

Good Eggs -- Rediscover The Simple Pleasures of Eggs!

Health food or heart attack on a plate? Eggs had... Read More

That Cookie Might Kill You!

Chances are you may have had a food product that... Read More

Optimize Your Diet For Maximum Growth

The best weight training and cardio workouts will do very... Read More

Stay Healty, Eat more Fish and Seafood

There are a lot of very good reasons to eat... Read More

Turning an Addictive Snack into a Complete Meal

The proliferation of fast food restaurants, convenience stores, and vending... Read More

A Healthy Diet Means Avoiding Trans-Fat as well as Saturated Fat

We all need fat in our diet on a daily... Read More

Take Back Your Life 5

In parts 1-4 of this series of articles titled "Take... Read More

You Are What You Eat

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

Help Prevent Premature Aging With Nutrition-Science

Aging occurs when the body's cells die at faster rates... Read More

Bumble Bee Fish Oil - Do You Need It?

The makers of Bumble Bee Tuna generated some buzz today... Read More

Vegetarian Lifestyle

Being vegetarian is one of the greatest things in the... Read More

The History of Ambrotose® Complex

Ambrotose® - the Nutritional Alphabet of the "Sweet Language of... Read More

Substitutes for Butter

Instead of Butter: Use top quality, cold pressed, extra virgin... Read More

What is the Atkins Diet and How Can It Help You?

What is the Atkins diet and how can it help... Read More

7 Bad Eating Habits You Should Change Immediately

People are obsessed with dieting and weight loss! Don't believe... Read More

Five Steps to a Healthier Heart

Step 1: Eat five to ten servings per day of... Read More

What You Eat Can Protect Your Skin from the Sun

(ARA) - By now you probably think you've heard all... Read More

Finding the Elusive Complete-Protein Source

Images of "protein powder" containers with accomplished bodybuilders on their... Read More

Fish Oil Data-some new facts about Fish Oil

According to the renowned research scientist and inventor of the... Read More

High Blood Pressure? Natural Alternatives Can Help!

High blood pressure (hypertension) is a dangerous condition that can... Read More

Cherries Taste Great and Build Health

You must add some fresh cherries, which are now in... Read More

Discover How to Grow Your Own Source of Vitamins, Fiber, Proteins, and More

Sprouts not only taste good, but they are also a... Read More