Could eating a few nuts instead of eggs at breakfast reduce your risk of developing cardiovascular disease by up to 17 percent? A recent study published in the British journal Biomed Central (BMC) A research review found that eating one less egg a day and replacing it with nuts can lower your risk of heart disease by 17 percent, diabetes by 18 percent, and may lead to early diabetes. Replacement with 25-28 grams of nuts reduces mortality by 15%.
Of course, eggs are safe for the heart, and even for heart patients, one egg a day is enough. However, the purpose of this study was to offer people who don't want to eat eggs every day an option to add variety to their breakfast platter. The same study found an equivalent for eggs, but no cardiovascular benefits from replacing fish, dairy, and seafood with plant-based options.
Why are nuts a good option?
Nuts, especially walnuts, are rich in good fats, or monounsaturated and polyunsaturated fats, vitamins, antioxidants, key minerals, fiber, and protein. Omega-3 fatty acids prevent arrhythmias and blood clots. Arginine, an amino acid, produces nitric oxide, which relaxes constricted blood vessels and facilitates blood flow.
“That's why nuts increase good cholesterol, reduce inflammation, regulate blood sugar levels with slow-digesting fiber, burn fat, and help manage weight. In other words, they help minimize all risk factors for heart disease. It can be controlled,” says Dr. Pravin Kahale, consultant cardiology department, Kokilaben Dhirubhai Ambani Hospital, Mumbai. “One ounce of almonds provides about 15 grams of fat (80% monounsaturated, 15% polyunsaturated, 5% saturated), while the same amount of walnuts provides 18.5 grams of fat. Most of it is good fat,” he added. In fact, a 2021 study found that eating about half a walnut every day for two years slightly lowered levels of low-density lipoprotein (LDL), or bad cholesterol, in healthy people, reducing the number of total LDL particles and small LDL particles. was found to decrease. senior citizen. “And we all know how cholesterol forms plaque and clogs arteries,” says Dr. Kahale.
Additionally, even if you have eggs, nuts can be a good substitute for sausage, which is processed meat. The review found that replacing cold cuts and meat with nuts (e.g. 28 to 50 grams) reduced cardiovascular risk by 27 percent.
Why are walnuts good for breakfast?
“Indians usually eat dinner late, and grains and animal proteins take longer to digest. This means that if you have an egg breakfast at 8 a.m., there will still be undigested food left in your digestive system that will re-enter the digestive system. This will increase your blood sugar levels again and affect your fat metabolism. Fruits and nuts are less taxing on your system and are lighter. Soaked nuts are also easier to absorb.” explains Dr. Sujata Ghanigi, Consultant Non-Interventional Cardiologist at Manipal Hospital, Bangalore.
Plus, nuts make a great snack option, especially when you want to snack between meals. That's why Dr. Chandan Saurav Mahapatro, consultant and interventional cardiologist at Manipal Hospital in Bengaluru, recommends consuming 20-30 mg of chestnuts, almonds, walnuts, and even avocados. “Chestnuts contain antioxidants such as gallic acid and ellagic acid, which studies have shown to reduce oxidative stress that can increase the risk of stroke and heart disease. In fact, “I recommend nuts to my patients, especially those with high blood pressure and high blood sugar levels, over chicken stew or other nutritional supplements,” he says. He also feels that nuts are a more acceptable, lighter option that can be consumed in small portions throughout the day. “You can't do that with eggs,” he says.
Do people who eat walnuts have better heart health?
Several large cohort studies, including the Adventist Study, the Iowa Women's Health Study, the Nurses' Health Study, and the Physicians' Health Study, consistently found that the risk of myocardial infarction and sudden cardiac death was consistently 30 percent to 50 percent lower. Shown. , or cardiovascular disease associated with eating nuts several times a week.
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Date first uploaded: February 1, 2024 11:09 IST
