Walnuts, almonds, pistachios, and cashews provide antioxidants and unsaturated fatty acids, contributing to heart health.
Healthy nuts are good for the heart, suitable for inexpensive snacks, and easy to preserve. Below are some types of seeds to choose from.
Walnut
Walnuts are rich in polyunsaturated fatty acids, typically alpha-linoleic acid, which is good for health. This acid acts as an anti-inflammatory, reducing plaque buildup in the coronary arteries. Walnuts help fight oxidative damage caused by bad LDL cholesterol. Eating these seeds also controls hunger and provides nutrients that can protect the brain from damage caused by inflammation.
Pistachios
Pistachios are high in protein, rich in antioxidants, and low in calories. Vitamin B6 in pistachios is needed for nutrient metabolism, glucose and immune function in the body. Eating pistachios helps you feel full longer, suitable for weight control and avoiding being overweight – a significant risk factor for heart disease.
Almond
Almonds contain vitamins, minerals, protein, fiber. Eating almonds is also good for blood pressure, reducing total cholesterol, LDL cholesterol, reducing inflammation and antioxidants. They are rich in calcium and phosphorus which help promote bone health.
Cashew
Cashew nuts are low in sugar, high in fiber, fat, and have a rich taste, suitable for a snack. Roasted cashews or made into nut butter both provide some essential nutrients for bones. Source of monounsaturated fatty acids and polyunsaturated fatty acids that contribute to heart health.
Peanut
Groundnuts (peanuts) are heart-healthy thanks to their protein, fiber, magnesium and other beneficial plant compounds. Peanuts are low in saturated fat and have no trans fat because these are factors that can cause cardiovascular disease. Peanuts are rich in fiber, low in carbohydrates, have the effect of reducing inflammation, and are a healthy food for people with diabetes.
Pecan
Pecans provide abundant magnesium, potassium and calcium, which play a role in lowering blood pressure and are good for the heart. Antioxidants in pecans also help slow down the aging process, reduce inflammation in the body, thereby limiting the risk of breast and colon cancer.
Macadamia nuts
Eating macadamia can reduce inflammation and oxidative stress. This type of seed has a low glycemic index, contributing to improving metabolic syndrome and diabetes. Flavonoids are plant compounds found in macadamia nuts that help fight cancer.
Nuts are a good source of energy, but eating too much can cause weight gain and lose the heart-healthy benefits. Limit eating salted roasted nuts to be better for blood pressure. People with nut allergies should consult a doctor or nutritionist before use.