Go Nuts Every Day and Reduce Your Risk of Heart Disease

Listen to this News

Highlights:

• Eating nuts has been associated with weight loss, increased satiety, lower diastolic blood pressure and decreased heart rate
• Snacking on tree nuts increases the levels of cardioprotective tryptophan metabolites in the body
• Therefore, eating nuts during caloric restriction decreased cardiovascular risk factors

Consuming mixed tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts) had a positive effect on the metabolism of the essential amino acid, tryptophan, in overweight and obese individuals, revealed researchers in a paper published in the journal Nutrients. There was an increase in cardioprotective tryptophan metabolites as well as the neurotransmitter serotonin.

Health Benefits of Snacking on Nuts

In a prior study, UCLA researchers found that eating 1.5 ounces of tree nuts per day (rather than pretzels) for 24 weeks of weight loss and maintenance resulted in weight loss, higher satiety, lower diastolic blood pressure, and lower heart rate. Tryptophan (present in tree nuts) has been linked to an increased risk of cardiovascular disease (CVD). It is metabolized in the gut, producing a variety of bioactive metabolites that are crucial in immunological control and the prevention of chronic diseases such as diabetes and cardiovascular disease. The current study investigated whether tree nut snacks, when consumed as part of a hypocaloric diet, may alter the gut microbiome, leading to higher amounts of cardio-protective tryptophan microbial metabolites.

Plasma and stool samples were obtained from 95 overweight or obese patients and analyzed for tryptophan metabolites and gut flora in the current investigation. "We've known for a long time that tree nuts can help reduce CVD risk, and our findings provide some possible explanations," says the study's lead author, Zhaoping Li, MD, PhD, Professor of Medicine and Chief of the Division of Clinical Nutrition at UCLA. "We discovered some new associations between tryptophan metabolites and blood pressure, heart rate, and satiety in overweight/obese subjects, suggesting a broader impact of tryptophan metabolism in overall health, including cardiovascular health."

Does Eating Nuts Increase the 'Feel Good Hormone'- Serotonin?

Another intriguing finding was a considerable increase in blood serotonin levels (60.9% and 82.2% increase from baseline at weeks 12 and 24, respectively) in individuals who were fed mixed tree nuts during both the weight loss and weight maintenance periods. "This is the first time we've seen mixed tree nut consumption associated with an increase in serotonin levels in the body," explained Dr. Li. "While more research is needed, this is exciting since serotonin can have an important impact on mood and overall mental health."

‘Simply substituting 1.5 ounces of tree nuts for one of your daily snacks may help enhance overall health and lower the risk of cardiovascular diseases.’

According to studies, people acquire roughly 25% of their calories from snacks each day, with a major share coming from desserts, sugar-sweetened beverages, sweets, and salty nibbles. "Replacing just one of those snacks with 1.5 ounces of tree nuts may help improve overall health and reduce the risk for various chronic diseases," stated Maureen Ternus, M.S., R.D.N, Executive Director of the International Tree Nut Council Nutrition Research & Education Foundation.

Source: Medindia

Cite this Article ⇣⇡

Please use one of the following formats to cite this article in your essay, paper or report:

• APA

  Dr. Trupti Shirole. (2023, February 01). Go Nuts Every Day and Reduce Your Risk of Heart Disease. Medindia. Retrieved on Nov 23, 2024 from https://www.medindia.net/news/healthinfocus/go-nuts-every-day-and-reduce-your-risk-of-heart-disease-210312-1.htm.

• MLA

  Dr. Trupti Shirole. "Go Nuts Every Day and Reduce Your Risk of Heart Disease". Medindia. Nov 23, 2024. <https://www.medindia.net/news/healthinfocus/go-nuts-every-day-and-reduce-your-risk-of-heart-disease-210312-1.htm>.

• Chicago

  Dr. Trupti Shirole. "Go Nuts Every Day and Reduce Your Risk of Heart Disease". Medindia. https://www.medindia.net/news/healthinfocus/go-nuts-every-day-and-reduce-your-risk-of-heart-disease-210312-1.htm. (accessed Nov 23, 2024).

• Harvard

  Dr. Trupti Shirole. 2023. Go Nuts Every Day and Reduce Your Risk of Heart Disease. Medindia, viewed Nov 23, 2024, https://www.medindia.net/news/healthinfocus/go-nuts-every-day-and-reduce-your-risk-of-heart-disease-210312-1.htm.