associated with an increased risk of dying from cardiovascular disease or diabetes.

Why nutritionists are crazy about nuts - Harvard Health 07/09/19, 12)10 PM

For that study, in the March 7, 2017, Journal of the American Medical Association, researchers from th
Friedman School of Nutrition Science and Policy relied on a model that used data from scores of obse
studies on diet and health, including the National Health and Nutrition Examination Surveys, which p
detailed information on Americans' eating habits over the decade ending in 2012. They estimated tha
over 300,000 deaths from heart disease, stroke, or type 2 diabetes — about 45% of all deaths from tho
conditions — were associated with eating either too much or too little of 10 nutrients.

Speci!cally, the association existed with too low a consumption of fruits, vegetables, nuts and seeds, w
seafood containing omega-3 fatty acids, and too high an intake of unprocessed red meats, processed
sodium. Low nut consumption — de!ned as eating fewer than !ve 1.5-ounce servings per week — w
percentage also associated with eating too much processed meat.

Those !ndings add to evidence from a 2013 study conducted by Harvard researchers. "We found that
longer, healthier lives than people who didn't eat nuts," said study co-author Dr. Frank Hu, professor o
Harvard T.H. Chan School of Public Health.

Dr. Hu and colleagues analyzed data from 120,000 participants in the Nurses' Health Study and the Ph
questions about their diets at the beginning of the studies in the 1980s and then every two to four ye
researchers classi!ed the participants into six categories that ranged from never eating nuts to eating
nut eaters were less likely to die of cancer, heart disease, and respiratory disease than those who didn
likely to have died during the course of the study. Moreover, the e"ect was "dose-related." In other wo
risk.

Nut and seed sources of healthy fats

Nuts and seeds contain mixtures of fats, including monounsaturated fatty acids, polyunsaturated fatt
with saturated fat. Although saturated fat is generally regarded as a less healthful form of fat, it is mo
by the higher levels of healthy fats.

Food (1 ounce) Calories Total fat Saturated fat Monounsaturates

Almonds 169 15 g 1g 10 g

Brazil nuts 185 19 g 4g 7g

Cashews 155 12 g 2g 7g

Chia seeds 137 9g 1g 1g

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Why nutritionists are crazy about nuts - Harvard Health 07/09/19, 12)10 PM
Pumpkin seeds 153 13 g 3g 4g

Sesame seeds 160 14 2g 5g

Sun#ower seeds 163 14 g 2g 3g

Walnuts 185 18 g 2g 3g

Source: USDA National Nutrient Database for Standard Reference.

Why nuts are good for you, after all

Nuts haven't changed; they are still high in fat and in calories. However, research has determined that
polyunsaturated fats and omega-3 fatty acids — actually reduce the risk of cardiovascular disease. The
that a diet that includes 1 ounce of nuts daily can reduce your risk of heart disease. Nuts have also bee

Improve cholesterol pro!les. The unsaturated fat in nuts helps to lower LDL (bad) cholesterol and ra

Prevent arrhythmias. One type of unsaturated fat — omega-3 fatty acids — appears to prevent the d

Reduce blood clotting. There is some evidence that omega-3s may work much the same way as aspi

Relax blood vessels. Nuts are rich in arginine, an amino acid needed to make a molecule called nitric
vessels and eases blood #ow.

Raise levels of glucagon-like peptide 1. This hormone helps to control glucose levels and to lower i

Contribute to satiety. Nuts are rich in fat, !ber, and protein, all of which are more likely than foods hi
For that reason, people who eat nuts regularly — especially those who substitute nuts for animal fats
be obese than those who don't.

How to go nuts
Like other healthy foods, nuts can be stripped of many of their nutrients during processing, so raw or
Avoid blanched peanuts and almonds, which lose bene!cial antioxidants and phytochemicals when
nuts, the following suggestions should help you get the recommended 1.5 ounce of nuts or seeds pe

Snack on them. It's easy to grab a handful of nuts or a packet of sun#ower seeds. If you're buying pa
roasted — look for those with no sodium, sugars, or other additives. If you want to try #avored nuts o
or cocoa powder on raw nuts or seeds and roasting them at 350°F. How long they should stay in the o
nuts or seeds you're roasting; sun#ower seeds take less time to roast than almonds do.

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