Grains rich in omega-3 and improve cholesterol
Topping the list is walnuts, a popular nut that provides high levels of plant omega-3, especially alpha-linolenic acid. Each serving of about 28 grams can provide more than 2.6 grams of omega-3, contributing to lowering blood pressure and reducing total cholesterol.
Pecans contain polyunsaturated fats and antioxidants, which can help reduce cholesterol and triglycerides. However, due to their high energy content, only a small handful should be used each day.
Almonds are rich in monounsaturated fats, which help reduce low-density lipoprotein cholesterol (bad cholesterol) and increase high-density lipoprotein cholesterol (good cholesterol). Some analyses show that eating almonds regularly can improve inflammatory indicators.
Professor Walter Willett, a nutritionist at the T.H. Chan School of Public Health, Harvard T.H. Chan School of Public Health, said: "A diet rich in nuts, if replaced by foods containing saturated fat, can bring clear benefits to cardiovascular health.
Supports vasodilation, reduces inflammation and oxidative stress
Flax seeds provide L-arginine amino acid, which helps the body produce nitric oxide, supports vasodilation and regulates blood pressure.
Macadamia nuts are recorded to reduce total cholesterol, low-density lipoprotein cholesterol and apolipoprotein B - a factor associated with the risk of myocardial infarction and stroke.
Peanuts are rich in protein, fiber and polyphenols, contributing to improving blood fat when used in moderation.
Finally, Brazil nuts are rich in antioxidants and minerals, which can help reduce oxidative stress, improve vascular elasticity and support triglyceride control.
Although it brings many benefits, experts recommend consuming only about 28 to 30 grams of nuts per day, prioritizing salt-free and unsweetened types to optimize the benefits for the heart.
