Nuts are rich in unsaturated fatty acids, which can lower blood pressure, so eating more nuts can prevent cardiovascular diseases.

Rumors:

Nut is a common food for people to relax, receive guests and give gifts to relatives and friends, and it is a good snack and catering raw material.

Common nuts mainly include chestnut, walnut, almond, chestnut kernel, cashew nut, pistachio, pine nut, hazelnut, peanut, sunflower seed and pumpkin seed.

Nuts are high-energy foods, which contain many beneficial fatty acids and nutrients. Proper intake is beneficial to health, but their energy should be included in the total energy of three meals a day.

But whether it can significantly reduce blood lipids depends on the number of nuts eaten. Several foreign queue studies show that:

Compared with people who hardly eat nuts, eating nuts every day can reduce the risk of cardiovascular disease by 28%. In addition, moderate intake of nuts can improve dyslipidemia, mainly reducing the levels of cholesterol and low-density lipoprotein cholesterol.

In other words, moderate intake of nuts can reduce the risk of cardiovascular disease, but this does not mean that the more intake, the better, and the right amount.

From the nutritional value of nuts, it can be said that nuts can be divided into two categories:

Class I. Oily nuts

Such as walnuts, peanuts and pine nuts.

Oily nuts are rich in nutrients, such as polyunsaturated fatty acids, vitamin E and zinc.

Although many modern studies show that polyunsaturated fatty acids (such as fish oil, etc. ) and vitamin E have a certain hypolipidemic effect, and nuts are also high-energy (calorie) foods. Eating too much may lead to excess energy, overweight and obesity, and may even lead to increased blood lipids.

Class ii. Starch nut

Such as lotus seeds, gorgons, chestnuts, etc.

However, starchy nuts are mainly rich in starch, and there are few reports that these nuts can reduce blood fat.

Aside from the problem of nut intake, it is considered that in order to reduce blood fat, in addition to controlling fat intake, excessive intake of refined sugar (sugary drinks) and refined white rice flour is also related to high triglyceride in blood, so it is also important to choose a certain amount of coarse grains rich in dietary fiber as the staple food and reduce the intake of refined sugar.

Nut consumption suggestion

Eating nuts in moderation can reduce the risk of cardiovascular disease. At the same time, the Dietary Guide for China Residents (20 16) gives suggestions according to the dietary structure and physique of China residents:

We can eat 10g every day, and 50-70g nuts every week to promote health, which is equivalent to 20-25g sunflower seeds with shells (about one and a half handfuls), or 15-20g peanuts, or 2-3 walnuts or 45 chestnuts every day. Eating plain nuts is the first choice.

Nuts can be cooked in dinner and added to dinner as cooking accessories, such as celery, cashew nuts, cashew shrimp and so on. Nuts can also be made of soybeans and miscellaneous grains into porridge and eaten with staple food.

Conclusion: Proper intake of nuts is beneficial to health, but its energy should be included in the total energy of three meals a day. Nuts are good, but you must not be greedy ~

Rumor expert: Guanyang China good nutrition science expert

Expert: Xu central hospital of wuhan Clinical Nutrition Department.