How about having a high-fat food that is good for your health? This is not an oxymoron; the answers are almonds, nuts and pistachios. These dry fruits have been known to have a good impact on your heart health. Several researchers have shown that adding nuts to your daily diet can reduce the risk of heart disease by as much as 30%.
Pistachios help in reducing the bad cholesterol. They are rich in antioxidants like vitamin A and E and help in protecting blood vessels and fighting inflammation. Even moderate consumption of pistachios is known to increase levels of lutein, which is well known to provide protection against oxidized LDL.
Pecans, chestnuts and walnuts are known to have the highest concentration of antioxidants among the tree nuts. Higher concentrations of antioxidants can help in considerably reducing the chances of death from coronary heart diseases. Consuming nuts at least four times a week can reduce the risk of heart diseases by nearly 37%, while each additional serving can be associated with about 8.3% reduction in the chances of a heart disease.
Almonds are rich source of monounsaturated fats, which are known to reduce the cholesterol levels. They are also very rich in vitamin E, an antioxidant. When consumed regularly they can reduce LDL cholesterol by about 8-12%. Apart from the fats and vitamin E, almonds are rich in minerals like potassium and magnesium. A quarter cup of almond contains about 257mg of potassium and 99mg of magnesium. Magnesium helps in improving the flow of oxygen, nutrients and blood. Potassium is essential for maintaining normal heart function.
Cashew nuts are low in cholesterol and are rich in healthy monounsaturated fats. Most of these fatty acids are in the form of oleic acids which help in promoting good cardiovascular health. Also they help in ensuring low triglyceride levels.
Don’t just enjoys these dry fruits as a snack between meals, use nut butter on your toast or adds some roasted dry fruits to your salad or chops them to be used as a topping on pasta.