Want to cut your risk of a heart attack? Try going nuts

May 23, 1996

From Correspondent Jennifer Skiff

SPAIN (CNN) -- Nut trees are as much a part of the landscape in Spain as their fruits are part of the diet. And the consumption of nuts, according to experts, has helped to protect some people against heart disease.

Spaniards have traditionally used nuts as a staple in cooking because they add rich flavor, which comes from a high fat content. And while too much of any fat can add extra calories to the diet, the fat in nuts is considered heart-healthy.

Joan Sabate, a scientist at Loma Linda University in California, presented research on nuts and heart-health in Barcelona, Spain.

"I would say nuts in general have many positives. The fat in nuts is all unsaturated so that is good fat -- either monounsaturated or polyunsaturated.... nuts also have protein, fiber, vitamins and minerals," said Sabate.

The most common nuts found in Spanish dishes are almonds, hazelnuts, walnuts and pine nuts. Nuts are also plentiful in Italian and Asian cooking.

"In short, we found that (people who) consume nuts five times per week or more had half the risk of developing a heart attack as compared to the ones that hardly ever ate nuts. That's a dramatic decrease," said Sabate.

Other nutrition research has also found health benefits associated with several different nuts including macadamias, almonds and walnuts.

Nuts and seeds are part of the meat group on the food pyramid. Nuts, like meat, are good sources of protein, iron, zinc, and B vitamins. Some nuts, like almonds, are also good sources of vitamin E.

Two tablespoons of seeds or nuts is considered one serving. Two to three servings a day from the meat group is recommended by the U.S.D.A.

And nuts, like all plant foods do not contain cholesterol. That, coupled with the fact that they are high in unsaturated fat, adds to the theory that they are a heart-healthy food source.

"The kinds of fats in nuts belong definitley in the good category. And they are associated with antioxidants, which will prevent the fats doing any damage in the body. In fact, they're a great advantage." said a Registered Dietitian, Rosemary Stanton.

But, since nuts are high in calories dietitians suggest they be used to flavor and compliment foods - not eaten in large quantities.

And for maximum health benefits, enjoy nuts as they do in Spain -- as a tasty ingredient in recipes with many other fresh foods that celebrate the bounty of the land.

Main meat page

Related Sites:

• California Macadamia Society
• The Walnut Marketing Board
• Virginia Carolina Peanuts

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