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Nuts and seeds are nutrient-dense foods that play a significant role in promoting heart health. Regular consumption of these foods has been associated with a reduced risk of coronary heart disease, making them valuable components of a heart-healthy diet.
What Are Nuts?
Nuts are edible seeds encased in a hard shell. Common varieties include almonds, cashews, Brazil nuts, hazelnuts, macadamias, pecans, pistachios, and walnuts. Groundnuts/peanuts are technically legumes, but they are nutritionally similar to tree nuts and are often grouped with them in dietary considerations.
What Are Seeds?
Seeds are budding plants enclosed in a protective outer covering. They serve as the starting point for new plant growth and are rich in nutrients to support this process. Commonly consumed seeds include melon seeds (egusi/agushie), chia seeds, flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds.
What are the recommendations for nuts and seeds consumption in relation to heart health?
In recent years, several health organizations have updated their guidelines to emphasize the inclusion of nuts and seeds as part of a heart-healthy diet. These recommendations are based on accumulating evidence that regular consumption of nuts and seeds can significantly reduce the risk of cardiovascular disease.
American Heart Association (AHA): The AHA recommends choosing healthy sources of protein, primarily from plant-based options such as legumes and nuts. They suggest incorporating unsalted nuts and seeds into the diet to improve heart health.
European Society of Cardiology (ESC): The ESC advises selecting foods that lower low-density lipoprotein (LDL) cholesterol and improve the overall lipoprotein profile, including nuts and seeds. They highlight the benefits of these foods in reducing cardiovascular risk.
National Heart Foundation of Australia: This organization recommends a variety of healthy protein sources, emphasizing the inclusion of nuts and seeds. They advocate for healthy fat choices derived from nuts, seeds, avocados, olives, and their oils for cooking, as part of a heart-healthy eating pattern.
Heart Foundation of New Zealand: The Heart Foundation of New Zealand’s position statement indicates that consuming around 15 grams of nuts and seeds per day can decrease the risk of coronary heart disease by approximately 20%. They recommend eating 3-4 small handfuls of nuts and seeds each week and suggest that further heart health benefits are likely with higher intakes.
Ghana Food Based Dietary Guidelines: The Ghana Food-Based Dietary Guidelines (GFBDGs) emphasize the importance of incorporating nuts and seeds into daily nutrition as part of an overall health and well-balanced diet. Specifically, the guidelines recommend consuming a variety of legumes, pulses, and nuts every day.
What are the Active Ingredients and Heart-Health Benefits?
Nuts and seeds are packed with heart-healthy nutrients, including:
Healthy Fats -They are high in unsaturated fats, which help lower bad cholesterol levels.
Fibre – The fibre content aids in digestion and contributes to heart health.
Protein – They provide plant-based protein essential for body functions.
Micronutrients -Vitamins and minerals such as magnesium, calcium, and folate support overall health.
How much nuts and seeds
Regular consumption of nuts and seeds has been shown to decrease the risk of coronary heart disease by approximately 20%. This benefit is observed with an intake of about 15 grams per day, which equates to 3-4 small handfuls of nuts per week. Other guidelines push it slightly higher to a handful of nuts or a tablespoon of seeds per day for additional benefits.
Recommendations for Including Nuts and Seeds in Diets
To maximize the health benefits of nuts and seeds:
- Choose Minimally Processed Options – Opt for unsalted nuts and seeds without added flavourings or coatings.
- Incorporate Variety – Consume a range of different nuts and seeds to benefit from their diverse nutrient profiles.
- Be Mindful of Portions – Aim for at least 15 grams per day, which is roughly a small handful.
- Consider Affordability – The cost of nuts and seeds can vary widely depending on the region and market. For those mindful of expenses, exploring different markets can help identify more affordable and nutritious options. In regions like Ghana and across West Africa, locally sourced nuts such as groundnuts (peanuts) and cashews, along with seeds like melon seeds (egusi/agushie), sesame seeds, sunflower seeds, and pumpkin seeds, are often more budget-friendly and offer substantial health benefits. Incorporating these locally available varieties into your diet can be a cost-effective way to enhance nutrition.
Addressing Common Concerns
When it comes to incorporating nuts and seeds into your diet, it is important to address some common concerns. Nut allergies are quite common and can cause serious reactions in some individuals. It’s crucial to be aware of any allergies you or your family members may have and to manage them by avoiding specific nuts and seeds, reading food labels carefully, and consulting with a healthcare professional for personalized advice. Additionally, while nuts and seeds are nutrient-dense and beneficial for heart health, they are also high in calories. To avoid unwanted weight gain, it’s essential to consume them in moderation. A good rule of thumb is to stick to recommended serving sizes, such as a handful of nuts or a tablespoon of seeds per day, and to incorporate them into a balanced diet that includes a variety of other healthy foods. By being mindful of these factors, you can enjoy the heart-health benefits of nuts and seeds without compromising your overall well-being.
The Bottom Line
Incorporating a variety of nuts and seeds into your diet is a simple and effective way to enhance heart health. Even modest intakes can lead to significant benefits. Choosing minimally processed options and being mindful of portion sizes can help you make the most of these nutrient-rich foods.
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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice. Click here to join Full Proof Nutrition WhatsApp channel and send us a mail at fullproofnutrition@gmail.com.
References
Glenn AJ, Aune D, Freisling H, Mohammadifard N, Kendall CWC, Salas-Salvadó J, Jenkins DJA, Hu FB, Sievenpiper JL. Nuts and Cardiovascular Disease Outcomes: A Review of the Evidence and Future Directions. Nutrients. 2023 Feb 11;15(4):911. doi: 10.3390/nu15040911. PMID: 36839269; PMCID: PMC9964942.
Ministry of Food and Agriculture and University of Ghana School of Public Health (2023). Food-Based Dietary Guidelines Accra, Ghana.
