Types of Nuts that Protect the Heart , control weight and improve health. In addition, known to be a very healthy food group, rich in proteins, unsaturated fats, vitamins and minerals, oilseeds ( Chestnuts ) cannot be left out of the diet. Some of them stand out for protecting the cardiovascular system even more.” Some of these foods are especially rich in monounsaturated and polyunsaturated fats, nutrients that have a positive effect on blood lipid levels. Maintaining adequate levels of these lipids, such as cholesterol, is essential to reduce the risk of developing cardiovascular diseases”, explains nutritionist Maria Carla Leone.
Even with all these benefits, care must be taken when consuming oilseeds ( Chestnuts ). “Because they are sources of fat, these foods are highly energetic and, in large quantities, can contribute to an increase in daily energy intake, causing weight gain”, warns the nutritionist. So, check out now The 7 Types of Chestnuts that Protect the Heart:
Nuts: Walnuts are one of the best Chestnuts that Protect the Heart. Well, and an excellent source of omega-3 unsaturated fatty acids, walnuts are great for the brain. In addition to improving memory and helping to stabilize mood, the fruit also protects neurons against the action of free radicals.
This property of walnuts prevents brain aging, which in turn reduces the risk of neurodegenerative diseases such as Alzheimer’s, Parkinson’s and dementia. But the benefits of walnuts don’t stop there: the seeds with a slightly bitter taste also have a high content of vitamin E (even higher than that of other oilseeds ).
A powerful antioxidant, vitamin E prevents inflammation and protects blood vessel health. Thus, it reduces the formation of possible clots, improves blood flow to the muscles and other organs and tissues of the body and also lowers blood pressure. Nut consumption is also associated with a reduced risk of several types of cancer (including breast and prostate cancer) and heart problems such as heart attack and arteriosclerosis.
For those who practice physical activity, nuts are a great addition to the menu because they increase the supply of oxygen and other nutrients to muscle fibers during and after exercise (improving performance and accelerating post-workout recovery).
Those who are concerned about losing weight should not see the fruit as an enemy, even though the calories in nuts (35 kcal per unit) are not exactly low.
As they contain polyunsaturated fats, zinc, magnesium, potassium and B vitamins, nuts make you feel fuller and can even reduce your craving for sweets. Recommended amount: five small walnuts a day, or the equivalent of approximately 150 calories.
Brazil Nut: Brazil Nut is one of the main Nuts that Protect the Heart. For its high content of selenium and magnesium, the chestnut is a great antioxidant food and also a good source of omega 3 fatty acids. Two fruits a day (portion equivalent to 53 calories) are enough to guarantee all the benefits of the fruit. Brazil Nut: reduction of stress and anxiety, improvement of mood, prevention of circulatory problems and balance of heartbeats. One of the best oilseeds ( Chestnuts ) comes from the Amazon rainforest for health and fitness.
Thanks to the high content of antioxidants (one of which is glutathione peroxidase, an enzyme that needs selenium to be synthesized), Brazil nuts also help prevent cancer, Alzheimer’s, diabetes, obesity and hypertension. As it brings satiety, reduces inflammation and balances the thyroid (which also needs selenium to function properly), Brazil nuts are also a good addition to a weight loss diet.
Cashew Nuts: A good choice of Nuts that Protect the Heart is Cashew Nuts. Because, like walnuts, cashew nuts contain zinc, a mineral that performs a number of important functions in the body and is essential for preventing cases of anemia. Protection of the cardiovascular system, antioxidant function, hormonal balance, strengthening the immune system and muscle growth and regeneration are some of the health benefits of zinc.
A ¼-cup serving of the nut is enough to get 23% of the mineral’s daily needs (as well as 162 calories, 16 grams of fat, 4 grams of protein and 1.8 grams of dietary fiber). Another important nutrient found in these oilseeds ( Chestnuts ) is arginine, an amino acid well known to gym goers.
As a precursor to the synthesis of nitric oxide (a gas with a vasodilating effect), arginine promotes an increase in blood flow to the muscles – an effect that translates into better performance during training and greater recovery capacity after physical activity. The polyunsaturated fats in cashews also serve to reduce LDL levels (cholesterol that tends to be deposited inside the vessels) and raise HDL levels, the cholesterol with cardio protective function.
Macadamia: Among all the Nuts that Protect the Heart, the macadamia is the one with the highest fat content and the lowest concentration of proteins and carbohydrates. These properties make macadamia nuts one of the best foods for protein diets and other low-carb diets.
Main Nutrients of Macadamia: monounsaturated fatty acids, copper, phosphorus, calcium, magnesium, manganese and vitamin B1. Together, these minerals and vitamins collaborate to reduce the risk of diseases such as metabolic syndrome, hypertension and diabetes.
Macadamia nuts also contain flavonoids, chemical compounds that prevent oxidative stress, reduce inflammation.
Other Benefits of Macadamias: They are rich in omega 7 (also known as palmitoleic acid), a type of monounsaturated fatty acid that participates in the formation of enzymes that control fat burning and reduce appetite;
Also through the action of palmitoleic acid, macadamias increase metabolism and reduce fat accumulation;
Improve cognitive function (macadamia contains copper, a mineral necessary for the synthesis of neurotransmitters); Contribute to the health of bones and teeth: phosphorus and calcium present in macadamia participate in bone mineralization and ensure strong and healthy teeth.
Despite all the health benefits of macadamia nuts, the fruit has a high energy value (22 calories per unit) and should preferably be substituted for other less healthy fats in the diet (in order not to cause weight gain).
Almonds: Almonds are one of the best Chestnuts that Protect the Heart. Well, the skin of almonds concentrates much of the benefits of these oilseeds ( Chestnuts ) and that is where antioxidants such as phenols, flavonoids and phenolic acids are found. A study published in the Journal of Agricultural and Food Chemistry revealed that a single 28-gram serving of almonds has the same concentration of antioxidants as a cup of steamed broccoli or a cup of green tea.
Also a source of monounsaturated fats, vitamins B1 and E, and the minerals magnesium, copper, calcium and zinc, almonds are an excellent cardioprotective food. According to research published in the scientific journal Circulation, people with high blood cholesterol had a significant reduction in their risk factors for heart disease after consuming almonds.
Due to their high nutritional value, the presence of fiber and the fact that they have a low glycemic index, almonds can be part of the menu of calorie-restricted diets. Almond calories: 5.8 kcal per unit.
Hazelnut: Hazelnut is one of the main Chestnuts that Protect the Heart. For, although it is less known in Brazil than other oilseeds ( Chestnuts ), hazelnuts are worth mentioning for contributing directly to the improvement of one of the main risk factors for heart disease: high cholesterol. The fruit provides twice the monounsaturated fats of cashew nuts, and its omega-9 fatty acids contribute to a reduction in LDL cholesterol while raising HDL values.
Another Benefits of Hazelnuts in Heart Protection: Walnuts contain B vitamins and magnesium, nutrients that reduce inflammation and also decrease the oxidation of low-density lipoproteins (LDL cholesterol).
Check out other reasons why you should include more hazelnuts in your diet: The seed contains phytochemicals – such as quercetin, proanthocyanidins and kaempferol – that stimulate brain function, improve circulation and reduce some of the symptoms related to allergies; Hazelnuts contain a high content of vitamin E, and are great allies for the health of the skin, nails and hair;
Also due to the high concentration of vitamin E in the walnut, hazelnut improves energy metabolism, favoring the mobilization of fat reserves; The calcium, magnesium and potassium present in the fruit act in the regulation of blood pressure. As each hazelnut contains 6.3 calories, ten daily units of this are enough to get all the benefits of the nut without exaggerating the calories.
Peanut: Peanut is a good alternative to Chestnuts that Protect the Heart. Also, although technically a legume (from the same family as beans and peas), peanuts are on this list of top types of oilseeds ( Chestnuts ) because their high fat and protein content make them a great food for anyone who is worried. with health – and the scales.
Approximately 44-46% of peanuts are made up of fats, especially mono- and poly-unsaturated fats (made up of oleic acid and linoleic acid). And for every 100 grams of peeled seeds, 25 grams are of high biological value proteins. Being therefore rich in omega 6 fatty acids and naturally low in carbohydrates, peanuts are good foods for gaining muscle mass and reducing body fat rates.
Other Peanut Properties: The legume is highly nutritious, containing all the B vitamins, vitamin E, magnesium, phosphorus, calcium and manganese. Like grapes, peanuts contain resveratrol, an antioxidant that reduces cellular oxidation and slows aging. The substance also protects the heart and reduces the risk of developing certain types of cancer;
In addition to resveratrol, peanuts contain other antioxidants: isoflavones, phytosterols and p-coumaric acid, which work together to keep you healthy; Due to its healthy fats, vitamins, minerals and antioxidants, peanuts help control blood glucose, reduce the risk of obesity and prevent the formation of stones in the gallbladder. Peanut calories : 165 kcal (30 gram serving).