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Claire Sanders

Posted on March 27 2017


Previous research has shown that nuts help to reduce your risk of coronary heart disease, stroke, and cancer. Nuts are nutritional powerhouses rich in fiber, vitamins, minerals, and polyunsaturated fats that help reduce cholesterol levels. Nuts have rightfully earned “superfood” status, in large part due to their high concentrations of antioxidants. Just one serving of walnuts contains more antioxidants than fruits and vegetables combined!

A new meta-analysis published in the journal BMC Medicine showed that eating just a handful of nuts a day dramatically slashes your risk of mortality from a variety of conditions, including heart disease, diabetes, respiratory disease, neurodegenerative disease, kidney disease, cancers, and infectious diseases.

How much should we eat??
Researchers from Imperial College London and the Norwegian University of Science and Technology looked at the link between nut consumption and the risk of cardiovascular disease (CVD), total cancer cases, all-cause mortality rates, and mortality rates from diseases including respiratory disease, diabetes, neurodegenerative diseases, infectious diseases, and kidney disease in 29 studies from around the world, including Europe, Asia, and Australia.

The analysis showed some astounding benefits of nuts. A handful a day (20 grams) reduced the risk of:
• All-cause mortality by 22%
• Coronary heart disease by 30%
• CDV by 21%
• Cancers by 15%
• Respiratory disease by 52%
• Diabetes by nearly 40%
• Infectious disease by 75%

In terms of the types of nuts and their effects on disease risk reduction, tree nuts decreased the risk of coronary heart disease, CVD, cancer, and mortality, but only peanuts reduced the risk of stroke. Peanuts also showed no impact on cancer risk reduction.

Other Health Benefits of Eating Nuts
Beyond their heart-healthy benefits, nuts are packed with free-radical zapping antioxidants. Studies show that antioxidant-rich walnuts and almonds can keep the fats in your cells from being tainted with oxidation.
In addition to lowering cholesterol, nuts have been shown to help support weight loss. And because they are low in carbs and don’t raise blood sugar, they are the perfect snack for diabetics or individuals with metabolic syndrome. Numerous studies indicate that regular nut consumption can help lower oxidative stress, blood pressure, and other symptoms of diabetes and metabolic syndrome.

So, enjoy a handful of mixed nuts, sprinkle some almonds on your yogurt, or toss some pecans on an endive salad. There’s always an excuse to get nutty!A HANDFUL

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