According to WHO in 2016, India Cardiovascular diseases (CVDs) accounted for 63 percent of the total deaths and 27 percent of deaths were reported due to non-communicable diseases. Among them, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they’re only increasing by the year.
Blame it on our family’s medical history or fast-paced lifestyle that’s leading to high cholesterol complaints, but you and I are at risk of developing heart disease, too. Fortunately, several factors help us reduce the risk of CVD and lead to a healthier heart.
How do walnuts help your heart health?
According to research, an important step is to consume a handful of California walnuts as part of a healthy, nutritious diet and combine it with physical activity. It can help reduce your risk of heart disease and hence, deserves a place on your plate. The polyunsaturated fats, aka the good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, two major contributors to heart disease risk.
Plus, the powerhouses of these nutrients are known to help reduce inflammation and improve blood vessel function.
A recent scientific review published in the Advances of Nutrition also suggests that plant-based food sources high in ALA, such as walnuts, should be part of a heart-healthy eating pattern.
Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts each week, including walnuts and other foods, can help reduce the risk of heart disease. And that’s not it, the AHA has also certified walnuts as a heart-healthy food through its ‘Heart Check Mark’ program.
What is the ideal portion of walnuts that should be consumed?
A handful of walnuts, which is about 28 grams, is reasonable for daily consumption. This serving contains 2.5 grams of essential plant-based omega-3s, 4 grams of protein and 2 grams of fiber, which are essential for overall health.
What is the best time of day to eat walnuts?
Walnuts can be eaten year round, but I believe the best time to eat them is in the evening. They contain PICO melatonin, which travels to your brain and increases serotonin levels, ultimately promoting sleep.
Five easy ways to include walnuts in your daily dietTea
- Make breakfast time healthy with a handful of plain California walnuts, or you can up the flavor by sprinkling your favorite spice blend on them.
- Mix coarsely ground walnuts with a portion of toasted curd and turn it into a delicious creamy dip.
- You can also grind walnuts and add them to your curry, which are a good source of plant-based omega-3s.
- Poha, upma, or kachumber, walnuts add the perfect crunch to any time snack.
- Walnuts are the perfect accompaniment to a low-calorie diet, and another great idea to consume is to blend them into your morning smoothie.
We all deserve to choose what is best for us. And you need the right information to make such decisions. Now that you have read about the health benefits of walnuts, it is time to learn about these nuts!
read all Latest Lifestyle News And today’s fresh news Here