Increase Your Nut Consumption

walnuts

Nuts should be a staple in your diet due to their many nutritional benefits. However, nuts are high in calorie, so be mindful of portion size. A small handful of nuts as a snack or adding 7 nuts, such as walnuts or almonds to a main course salad are both good ways of incorporating nuts into your diet.

Focus on food safety

A heart healthy diet (Photo:  Gabriela Camerotti) A heart healthy diet with nuts (Photo: Gabriela Camerotti)

Most nuts contain several healthy ingredients that, among other things, can be good for your heart. Hand on heart, how often do you eat nuts? And don’t count the salty or chocolate coated nuts. Apart from those, the type of nut you eat isn’t that important, although some nuts have more heart-healthy nutrients and beneficial fats than do others. Eating nuts can lower the low-density lipoprotein (LDL, or “bad”) cholesterol levels in blood. They may reduce the risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve the health of the lining of the arteries. All good news.

Besides being packed with protein, most nuts contain both beneficial monounsaturated and polyunsaturated fats. Nuts are one of the best plant-based sources of omega-3 fatty acids. All nuts contain fibre. Nuts are also a good source of vitamin…

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