Build heart health, lose weight the high-fat way

Build Heart Health; Lose Weight the High-Fat Way

They’re among the highest-fat foods on the planet. Some of them contain over 80% of their calories as fat. Yet they’re heart-health champs that can even help you lose weight.

And here are just a few of their other benefits…
• They support lower cholesterol levels. In one study, volunteers saw a 13.4% drop in cholesterol in just 4 weeks.1
• They’re a good source of magnesium. Your body uses magnesium in over 300 processes – including building strong, healthy bones.
• They promote healthy blood sugar levels. University studies show they support sensitivity to insulin – the hormone that clears sugars from your blood.2
• They’re rich in Beta-sitosterol. This plant compound has been linked to healthy prostate function.
• They may even help you keep your mind sharp. A team at Andrews University in Michigan found one of these foods promoted an 11.2% increase in inferential reasoning.3
So what are they? They’re nuts… and they just may be the most underrated nutrition powerhouses around.

Take almonds, for instance. A 1-ounce serving delivers 6 grams of protein – almost as much as an ounce of chicken breast. Almonds also provide several nutrients chicken breast doesn’t. For example, that ounce of almonds also contains 3 grams of fiber, more than a third of your daily requirement of vitamin E, and significant amounts of several minerals.

And, according to researchers at Taipei Medical University, almonds also promote healthier cholesterol levels, lower levels of body fat and better blood sugar levels.4

Why are nuts so heart-healthy when they’re so high in fat?

It’s the type of fat they contain. Nuts are loaded with monounsaturated fats – the same kind of fats found in olive oil. In fact, other than a handful of vegetable oils, macadamia nuts are the richest source of monounsaturated fats, period.

Nuts deliver other benefits, too.

Nuts deliver plenty of antioxidant power. Pistachios rank among the top 50 antioxidant foods.5 Their skins are loaded with antioxidant compounds – such as kaempferol and quercetin. Other types of nut are rich in vitamin E – a potent antioxidant vitamin.

And that vitamin E may help explain why a research team at Andrews University found that people who ate walnut showed improved reasoning ability.3 Laboratory studies show that vitamin E promotes nerve health.6

Finally, even though they have lots of fat, nuts don’t promote weight gain. In fact, people who eat a moderate amount of nuts tend to lose weight. A review of studies published in The American Journal of Clinical Nutrition found that people who eat nuts regularly tend to weigh less and have a lower risk of gaining weight.7

Put all of these health benefits together, and you have a terrific snack. One you don’t have to feel guilty about eating.

An ounce or so of nuts 3 or 4 days a week can give your overall health a boost. Raw or dry roasted nuts – without added salt – are best because they aren’t cooked in unhealthy fats. Almonds and walnuts are excellent choices – but almost any tree nut can be a healthy addition to your diet.

Stay Healthy,
Dr Kenneth Woliner, M.D.
Best Life Herbals

1 Damasceno, N.R., et al, “Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers,” Nutr Metab Cardiovasc Dis. Jun 2011;21 Suppl 1:S14-20.

2 Wien, M., et al, “Almond consumption and cardiovascular risk factors in adults with prediabetes,” J Am Coll Nutr. Jun 2010;29(3):189-97.

3 Pribis, P., et al, “Effects of walnut consumption on cognitive performance in young adults,” Br J Nutr. Sep 2011 19:1-9.

4 Li, S.C., et al, “Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus,” Metabolism. Apr 2011;60(4):474-9.

5 Tomaino, A., et al, “Antioxidant activity and phenolic profile of pistachio (Pistacia vera L., variety Bronte) seeds and skins,” Biochimie. Sep 2010;92(9):1115-22.

6 Crouzin, N., et al, “Neuroprotection induced by vitamin E against oxidative stress in hippocampal neurons: involvement of TRPV1 channels,” Mol Nutr Food Res. Apr 2010;54(4):496-505.

7 Sabaté, J. and Ang, Y., “Nuts and health outcomes: new epidemiologic evidence,” Am J Clin Nutr. 2009 May;89(5):1643S-1648S.