Nuts can be beneficial for heart health

You've heard that cocoa and chocolate contain naturally occurring compounds that might be beneficial for your health. Nuts, a great complement to chocolate, are another tasty food that contain a variety of compounds showing promise in cardiovascular research.

Many of the studies indicate that certain fats-specifically the monounsaturated and polyunsaturated kinds-found in peanuts, walnuts, almonds and others, may be good for the heart. Several recent studies have been conducted to support this notion. These studies suggest that consumption of nuts can decrease cholesterol levels, inhibit oxidation of lipids, and reduce the risk of sudden cardiac death.

In fact, the United States Food and Drug Administration (FDA) has recently acknowledged the role that nuts can play in supporting cardiovascular health by allowing packages of certain nuts to claim that research has shown--but not proven--that eating 1.5 ounces of nuts per day as part of a healthy diet low in saturated fat and cholesterol may reduce the risk of heart disease.

The research on the role of nuts in the diet began with an important study conducted in 1992 and published in the Archives of Internal Medicine. The large California study found that consumption of nuts was relatively high, with 24 percent of participants reporting eating nuts at least five times per week, and that frequent nut consumption was associated with substantial reductions in incidence of both nonfatal heart attack and fatal coronary heart disease. Two other important studies, conducted as part of the Iowa Women's Health Study and the Nurses' Health Study, also found that those participants who consumed nuts on a more frequent basis had significantly lower risk of coronary heart disease .

The most recent studies on nuts and health examine specific effects in the body with nut consumption as well as certain historical evidence, known as epidemiology. Many were conducted with particular varieties of nuts.

Walnuts
Research suggests that consumption of walnuts decreases total and LDL ("bad") cholesterol, and sometimes increases HDL ("good") cholesterol. These studies looked at cholesterol effects after subjects consumed walnuts as part of specific diets in crossover designs (diets with or without walnuts). Another walnut study found that the extracts from English walnuts, which are rich in naturally occurring compounds called polyphenols, inhibited LDL oxidation, and had high antioxidant activity as determined by a test called Trolox equivalent antioxidant activity (TEAC).

Almonds and Pecans
Studies with almonds (and almond oil) and pecans also observed decreases in total and LDL cholesterol levels as well as triglycerides, compounds that are a risk factor for heart disease in high amounts in the blood. Furthermore, a recent study published in the Archives of Internal Medicine discovered that those participants enrolled in the US Physicians' Health Study who consumed nuts two or more times per week had reduced risks of sudden cardiac death.

Peanuts
While peanuts are actually legumes (they grow underground in pods as opposed to on trees like walnuts, hazelnuts and almonds), they are included in the diet and in cuisine like other nuts, and are, therefore, considered nuts. There are several studies that suggest peanuts can be beneficial for health. One study, conducted at Pennsylvania State University, tested healthy subjects who consumed one of five diets: a low-fat diet, a diet including olive oil, a diet including peanuts and peanut butter, a diet including peanut oil, and a typical American diet. The diets including peanuts and peanut butter, peanut oil and olive oil (all low in saturated fat and cholesterol and high in monounsaturated fat) lowered total and LDL cholesterol as well as triglycerides, but did not lower HDL cholesterol. A more recent study published in the Journal of the American College of Nutrition found similar results. The Nurses' Health Study recently discovered that consumption of peanuts and peanut butter is inversely associated with the risk of type 2 diabetes after adjustment for risk factors (14). Research also has found that peanuts contain two naturally occurring compounds, or phytosterols, known as beta-sitosterol and resveratrol. These plant sterols have been shown to inhibit cancer growth

People are considering that consuming whole foods might be a sensible method for preserving health, and research is demonstrating that nuts can serve as an important part of a healthy diet in moderation. Studies conducted over the past decade have suggested that nuts may support heart health, and include certain compounds that may protect against cancer. In addition, nuts can be a good source of protein and vitamins; add a couple of tablespoons to a stir fry or on top of a salad, or enjoy them dipped in chocolate. -Weber Shandwick Worldwide