Nuts and your heart: A good part in a healthy diet
Eating nuts as a part of our healthy diet or balanced diet promotes a healthy heart. Nuts are rich in unsaturated fatty acids and other essential nutrients which benefit the mind, body and are considered great snacks in food. In addition, they are inexpensive, easy to store and easily packed when you go.
One disadvantage of nuts is they are high in calories, so choose nuts in your diet instead of choosing a less healthy snack.
HOW NUTS HELPS YOUR HEART?
Researchers have found that for people suffering from heart disease or are at risk of heart attack, consuming nut mix in our daily diet can help cut the risk of heart disease. It has been found that eating nuts may:
- Lowers bad cholesterol and triglyceride levels( type of fat found in the blood) which helps in building plaque in the arteries.
- It lowers the level of inflammation which is linked to heart disease.
- Consuming nuts also reduces the risk of developing blood clots, which leads to brain problems or even death.
- Adding nuts to your diet chart gives tremendous results to the body by improving heart health and other death causes.
WHAT MAKES NUTS HEALTHY?
Nuts are considered as healthy food because of the following reasons:
- FIBER: nut mixes are enriched in fiber which lowers cholesterol levels and makes you feel full for a longer time. Adding to it, these nuts also help in preventing type 2 diabetes.
- OMEGA-3 FATTY ACID: it is well-known that nuts are rich in omega-3 fatty acid that helps prevent irregular heartbeats that can lead to a heart attack.
- UNSATURATED FATS: in research, it has been found that the fats in nuts are monounsaturated and polyunsaturated fat which lowers cholesterol levels in the body.
- L-ARGININE: nuts are a good source of l-arginine, an amino acid that helps build the protein, which helps improve the arteries wall and is less inclined to blood clots.
- VITAMIN E: nuts contain vitamin E, which reduces plaque in arteries, leading to chest pain development or coronary heart disease.
HOW MUCH SERVING OF NUTS DO YOU NEED?
As 80% of nuts are rich in fats, consuming nuts moderately will be way healthier. Ideally, it would help if you ate nuts or mixes of nuts as a spread, or a tablespoon of mixed nuts in your meal will be a good substitute for saturated fats found in eggs, meats or dairy products.
The American Heart Association recommends people have four servings of unsalted mixed nuts in their daily diet. Also, nuts cooked in oil are worse. So instead, choose between dry-roasted or raw nuts.
Adding nuts and not cutting down consumption of saturated fat found in dairy products won't support a good heart. Indeed, add a handful of mixed nuts and enrich your health and diet simultaneously.
RECIPE WITH SORICH ORGANICS NUT MIX:
MIXED NUTS BAR
INGREDIENTS: ½ cup all-purpose flour, ¾ cup brown sugar, ¼ teaspoon salt, ½ cup light corn syrup, ½ cup butter, 1 cup butterscotch chip, one bowl of sorich organics nut mix.
METHOD: In a bowl, add flour, ½ cut butter, ¾ brown sugar and salt and mix them until coarse crumbs. Then press it into a greased baking pan for 10 minutes.
On the other side, in a bowl, melt butterscotch chips and butter in a microwave and stir until it becomes smooth and then stir it in corn syrup.
Sprinkle nut mix on the crust and top with butterscotch mixture. Bake it for 10 minutes and cool on a wire rack. And then cut into bars and serve it!!
If you have unique and different recipes with nut mix you can tell us in the comment section!!