A SHARED snack can reduce your risk of a fatal heart attack or stroke.
Many people will already have it in there The cupboard and have no idea of its incredible health benefits.
Nuts contain healthy fats, minerals, and antioxidants that may support cardiovascular health.
They help form part of an NHS recommended ‘heart healthy’ diet.
It comes after years of studies showing a connection reduced risk of cardiovascular disease and events with a diet that includes nuts.
A study found that a Mediterranean diet with 30g of nuts per day — including walnuts, hazelnuts, and almonds — was associated with a 30 percent lower risk of heart attack, stroke, or death.
Specifically, there was a 46 percent reduced risk of stroke compared to people who were told to just reduce fat intake.
The 2018 study was supported by researchers in 2020, which used a much larger audience (192,000).
They showed that people who ate 15g of nuts per day had a reduced risk of life-threatening cardiovascular events over a four-year period.
By analyzing the data every four years, they found that participants who reduced their nut consumption were more likely to develop heart disease or stroke.
The paper states, “These data support the role of nut intake in the primary prevention of cardiovascular disease.”
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“In addition, the EU has approved the health claim that a handful of walnuts a day (30g) can have a positive effect on the elasticity of the blood vessels and thus help to keep the cardiovascular system healthy.”
Scientists have also hailed nuts as foods that may help with blood pressure and cholesterol.
High blood pressure or cholesterol are both drivers of heart and vascular disease.
experts at Penn State University said that eating walnuts in combination with a diet low in saturated fat may help lower blood pressure in people at risk of cardiovascular disease.
Meanwhile, a review by the European Food Safety Authority found that ALA benefits cholesterol, which can clog arteries.
ALA (alpha-linolenic acid) is an omega-3 essential fatty acid and antioxidant that has often been shown to be good for the heart, reducing the risk of heart attacks and more.
But it can’t be made by the body — it’s obtained from the diet, with walnuts, flaxseed and some oils.
A Study 2021 found sustained lower cholesterol levels in 700 healthy older adults who ate walnuts as part of their diet for four years.
Researchers found that one serving of walnuts per day had a positive effect on total cholesterol without causing weight gain.
Although nuts are bursting with nutrients, they are a high-calorie food and you need to be careful about snacking too much.
However, the study found that they can be part of a balanced, daily diet without prompting a person to piling on the pounds.
The antioxidants in walnuts are believed to help fight oxidative damage in the body, including damage from “bad” cholesterol.
The British Heart Foundation (BHF) explains that not all nuts are made up of the same fats.
BHF Nutritionist Victoria Taylor wrote: “Brazil nuts, cashews and macadamia nuts contain more saturated fat. Too much of it can contribute to high cholesterol, so eat it occasionally.”
Most nuts are higher in unsaturated fats — “either polyunsaturated fats found in walnuts and pine nuts, or monounsaturated fats found in almonds, pistachios, pecans and hazelnuts,” Victoria said.
She added: “A serving of nuts is 30g (a small, hollow handful), which is about 175kcal.
“Avoid dry roasted, salted, flavored, or honey roasted nuts, which come with added salt and sometimes sugar.”
https://www.thesun.ie/health/8686201/common-snack-slash-risk-heart-attack-stroke-nuts/ The common snack that may reduce the risk of a fatal heart attack has been revealed