Almonds and walnuts have been a part of our evolutionary diet for generations. The beneficial fats and nutrients in these super foods are in perfect alignment with our own nutritional requirements and have been shown to promote cardiovascular health as well as prevent the metabolic deficiencies which are known to lead to diabetes. Just a handful of walnuts and almonds as part of a reduced carbohydrate and sugar diet will provide essential health benefits.
Reliance on Processed Foods Leads to Heart Disease
Many people eat three meals a day which include excessive amounts of processed foods which are loaded with disease promoting sugars, refined carbohydrates and hydrogenated trans fats. These foods lead to an imbalance of HDL to LDL cholesterol and alter the LDL cholesterol particle size. LDL is a necessary cholesterol component which becomes dangerous when it transforms into a small particle size and becomes lodged in the micro cracks which develop in our coronary arteries.
LDL cholesterol can also become oxidized which means that is has combined with oxygen molecules. When this happens, the particles become sticky and can easily incorporate with other minerals in the blood to form the characteristic foamy plaque which is used by the body to patch arterial damage caused by high blood pressure. A diet high in fried foods causes oxidation and is known to increase the risk of sudden death from a heart attack by 25%.
Add Nuts to Your Diet to Lower Cardiovascular Risk
Nuts are packed with healthy monounsaturated and Omega-3 fats and nutrients which have been shown to promote cardiovascular health. According to a study published in The American Journal of Clinical Nutrition, adding almonds and walnuts to your diet can significantly lower the risk of heart disease by lowering LDL and total cholesterol. More importantly, the LDL particle size increased which is associated with reduced risk of heart disease, and levels of oxidation also improved meaning the cholesterol particles were less likely to form deadly plaque.
Nuts Shown to Improve Blood Sugar After Eating
Blood sugar spikes after eating provokes metabolic disorder which can ultimately lead to diabetes. The typical diet is loaded with excessive amounts of sugar and refined carbohydrates which pump blood glucose levels dangerously high after each meal. A study in The Journal of Nutrition demonstrates how a diet which includes raw almonds can act to blunt the dangerous blood sugar surges experienced by individuals with metabolic dysfunction. It’s important to stress that adding nuts to your diet should compliment a diet which eliminates sugar and processed carbs to maximize the heart healthy benefits.
Nutritional science provides conclusive evidence that adding a handful of almonds and walnuts to your daily menu can provide significant health benefits. These foods are perfectly balanced to provide the correct ratio of fats, nutrients and antioxidants which we have evolved to consume. Reduce or eliminate sugar, processed carbs and trans fats from your diet and include a serving of these nutritional super foods to lower your risk of cardiovascular disease and diabetes.