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Are cashews good for your heart? Researchers have investigated the link between eating cashews and heart health.
Some research studies suggest that addict consumption may reduce the risk of cardiovascular disease. Cashews are gamey in heart healthy monounsaturated fatso acids and polyunsaturated fatso acids .
Cashews may lower cholesterol levels
One study investigated the effects of eating cashews on cholesterol levels. The cogitation reported full cholesterol and LDL cholesterol were reduced in participants who ate cashews each day. In this study, cashews were substituted for a high carbohydrate nosh in a standard american diet.
The effects on cardiovascular disease risk
Growing attest suggests that the replacement of complicate grains with goodly fats, such as those found in cashews and other nuts, may have beneficial effects on HDL cholesterol levels and heart health. A late cogitation investigated the effects of cashew nuts on cardiovascular risk factors, with a focus on those with type 2 diabetes. The results were recently published in the Journal of Nutrition .
The participants in this parallel-arm, randomized see trial ranged in age from 30 to 65 years honest-to-god, and were previously diagnosed with type 2 diabetes within the last ten years. The participants were randomized to either the treatment group – 30g of unsalted, bare-assed cashew nuts per day for twelve weeks – or control group .
The participants in the intervention group were advised to consume the cashew nuts either as a mid-morning or evening bite, all while maintaining their order standard diabetic diet, exercise, and medication as usual. additionally, they were instructed not to use the cashew nuts as a cook ingredient, as roast or frying the nuts may change their raw properties. The patients were besides not to consume any nuts other than the distribute measure of cashew nuts. finally, participants were taught to substitute the calories from their 30 gigabyte cashew nuts in station of the equivalent calories of carbohydrates .
Cashew nuts lowered blood pressure and raised good cholesterol levels
The results showed that the participants in the cashew nuts intervention group showed a greater decrease in systolic blood pressure than their counterparts in the operate group. not only that, but a greater increase in plasma HDL cholesterol ( besides known as the “ dear ” cholesterol ) was observed in the treatment group. Despite this, no differences between the groups were reported with respect to changes in body weight, body mass exponent ( BMI ), blood lipid, and glycemic variables .
What is interesting to note is that the importantly greater caloric consumption in the interposition group was not paralleled by an increase in body weight, BMI, or shank circumference. This disproves a common misconception that eating nuts may cause weight amplification due to their high fat and thermal content. These results suggest that control consumption of cashew nuts will not cause weight gain ; on the contrary, it can even lower rake atmospheric pressure and increase levels of affection healthy HDL cholesterol.
however, the researchers point out that the results may have been different had the participants ingested higher amounts of cashew nuts. They suggest conducting far studies in order to analyze whether the effects of crackpot consumption on glycemia, lipids, and other heart health hazard factors are subject on the come of cashews eaten. The researchers besides suggest more rigorous biochemical analytic procedures in order to figure out the exact mechanisms that may have produced these results .
The current research suggests that adding cashew nuts in moderation to a healthy diet could help improve heart health .
Written by Rebecca Yu
References :
Read more: How To Enjoy Eating Healthy
Mah E, Schulz JA, Kaden VN, Lawless AL, Rotor J, Mantilla LB, Liska DJ. Cashew consumption reduces sum and LDL cholesterol : a randomize, crossing, controlled-feeding test. Am J Clin Nutr. 2017 May ; 105 ( 5 ) :1070-1078. department of the interior : 10.3945/ajcn.116.150037. Epub 2017 Mar 29. PMID : 28356271 .
Mohan, V., Gayathri, R., Jaacks, L. M., Lakshmipriya, N., Anjana, R. M., Spiegelman, D., … & Gopinath, V. ( 2018 ). Cashew Nut Consumption Increases HDL Cholesterol and Reduces Systolic Blood Pressure in Asian Indians with Type 2 Diabetes : A 12-Week Randomized Controlled Trial. The Journal of Nutrition, 148 ( 1 ), 63-69 .
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