New research confirms: a few nuts or peanuts a day are enough to keep our heart healthy.
Dried Fruit and cardiovascular disease: a few nuts or peanuts a day are enough to keep our heart healthy. About 20 grams per day, in fact, bring a lot of benefits to the heart system, but also prevent cancer and eliminate the risk of premature death.
It has long been known that walnuts, an excellent good source of essential fatty acids, are among the best allies for heart health and circulation, and now this is confirmed by research from Imperial College London and the Norwegian University of Science and Technology. published in BMC Medicine.
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The researchers performed a meta-analysis by analyzing 29 international studies which involved up to 819 thousand people and included more than 12 thousand cases of coronary heart disease, 9 thousand cases of stroke, 18 thousand cases of cardiovascular disease and cancer and more than 85 thousand deaths. Taking into account the variations linked to gender differences, risk factors and geographical origin, it was found that 20 grams per day of walnuts, hazelnuts or peanuts can reduce the risk of coronary heart disease by nearly 30%, the risk of cancer of 15% and that of premature death of 22%.
Plus, that daily handful of nuts would also be able to bring down the risk of diabetes and respiratory diseases.
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Which nuts to choose?
The study looked at different varieties such as walnuts, hazelnuts, pecans and peanuts. Simple walnuts and pecans are very rich in magnesium, fiber, polyunsaturated fats, antioxidants that have the power to counteract the so-called oxidative stress, a condition caused by the excessive production of free radicals that could, for example, reduce the risk. of cancer.
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So is it enough to eat some nuts to stay healthy? Not really! If it is true, on the one hand, that the consumption of nuts in shell can be associated with a low incidence of many pathologistsand, it does not mean that we must consider nuts and peanuts as elixirs that allow an unbalanced diet on the other hand. Adding walnuts, hazelnuts or almonds to an improper diet does not protect you from anything. The secret, then, is always the same: eat everything and in the right quantities, follow a healthy lifestyle and do lots of physical activity.
Germana Carillo
