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June 8, 2010
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Lower Cholesterol With A Daily Serving Of Nuts
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Lower Cholesterol With A Daily Serving Of Nuts
Dear Reader,
How can you argue with this? A new study published in the May 10, 2010 issue of the Archives of Internal Medicine finds that eating delicious nuts on a daily basis improves blood cholesterol levels and cuts the risk of coronary heart disease. It's the best evidence yet that eating nuts might just take down those cholesterol numbers while also contributing to keeping your heart healthy.
The research team, led by Joan Sabaté, MD, DrPH, out of California's Loma Linda University, examined the data from 25 studies on nut consumption that included 583 men and women who all had different cholesterol levels. Most studies lasted from three to eight weeks and included almonds, hazelnuts, macadamia nuts, peanuts, pecans, pistachios and walnuts. None of the subjects were taking any cholesterol lowering medicines during the study period.
The subjects ate an average of 67 grams (2.4 ounces or 1/3 of a cup) of nuts each day. This resulted in an average 5.1% reduction in total cholesterol concentration, a 7.4% drop in LDL (bad) cholesterol and an 8.3% cut in the ratio of LDL to HDL (good) cholesterol levels.
What's more, the triglyceride measurements declined by 10.2%, but only among those who'd had high triglyceride numbers at the start. The effects on cholesterol of eating nuts were the same in men and women, but were shown to be dose related. HDL cholesterol concentrations were not affected by nut consumption.
The effects of eating nuts daily were most pronounced among those with higher baseline LDL numbers who weren't overweight but were eating a Western diet.
"This study gives evidence that the cholesterol-lowering mechanism is one of the driving forces in the previously discovered relationship that nuts prevent heart attack," says pioneering nut researcher Sabaté.
It's important to recognize that the study was funded, in part, by the International Tree Nut Council Nutrition Research and Education Foundation. Some of the researchers, including Sabaté, have received funding form other organizations involved in the promotion of nuts in the diet.
We all know nuts are tasty, but they're also a fabulous source of protein, while being rich in fiber, antioxidants and other nutrients. High in calories and fats (the good kind like omega-3s) this crunchy, delicious food is a healthy addition to your diet, in moderation of course, especially if you're the one in six American adults who are dealing with high cholesterol numbers today.
Continues below...
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Lower Cholesterol With A Daily Serving Of Nuts Continued...
Back in 2003 the U.S. Food and Drug Administration allowed the use of a qualified
health claim on seven different types of nuts that reads, "Evidence suggests,
but does not prove, that eating 1.5 ounces of nuts a day as part of a diet low
in saturated fat and cholesterol reduces coronary heart disease risk." You will
see this on almonds, hazelnuts, peanuts, pecans, pistachios, some pine nuts and
walnuts.
You can add nuts of all kinds to the foods and recipes (your own or new ones
you find online) you enjoy today - they bring a tasty crunch to veggie dishes,
pasta or rice, are delicious sprinkled over a salad, in yogurt or your morning
cereal. You can even bag up a small serving as a snack to eat on the go.
No matter how you enjoy them, these crunchy treats are the rare food that tastes
good and
is good for you too.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=116177
Archives of Internal Medicine:
http://archinte.ama-assn.org/
Study abstract in Archives of Internal Medicine:
http://archinte.ama-assn.org/cgi/content/short/170/9/821
Lorna Linda University, School of Public Health nut recipes:
http://www.nutstudies.org/nutrecipes.html
News release, Loma Linda University, California:
http://www.llu.edu/public-health/news/news-nuts-improve-blood-lipids.page
Medpage today article on nuts and lipid levels:
http://www.medpagetoday.com/PrimaryCare/DietNutrition/20026
U.S. Food and Drug Administration:
http://www.fda.gov/
FDA allows qualified health claim on nuts, July 2003:
http://www.nuthealth.org/pr_2003.pdf
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