NUTS! How they can increase longevity and reduce Cholesterol

One of the four Blue Zones originally highlighted was Loma Linda in California, home of the Seventh-day Adventist Church. Part of the Adventists' belief is a strong emphasis on health and diet. They even had a large part to play in breakfast cereal becoming common daily consumption (John Harvey Kellogg was an eager health promoting Adventist).

However one food group in particular has been highlighted as a key aspect of a diet that helps Adventists live much longer than average Americans: Nuts. Almost 25% of Adventists eat nuts five or more times per week. Regular consumption of nuts is particularly helpful for those at risk or suffering from Coronary Heart Disease (CHD) caused by high levels of cholesterol.

Studies showed that Adventists who eat nuts five or more time per week had half the risk of CHD than those who ate once a week or less. These results repeated themselves no matter what other things were taken into account. Whether you're a smoker or not, fat or thin, hypertensive or normotensive, vegetarian or non vegetarian, eating nuts regularly will help you live longer no matter what condition you're body is in.

The reason behind this is that nuts have a high content of unsaturated fatty acids (the "good" fatty acid) and their regular consumption can reduce the levels of LDL cholesterol from 5% to 15%. Other advantages of nuts include healthy skin and hair, blood pressure control, immune response and blood clotting.

Here's a list of nuts and their benefits:

• Pecans are a good source of vitamin B1, protein, magnesium, oleic acid, and fiber. They are also believed to be helpful in fighting some cancers.
• Almonds contain calcium and magnesium for strong bones, vitamin E, and compounds called phytochemicals which are believed to help protect against cardiovascular disease and even cancer!
• Walnuts also contain a range of vitamins and minerals, including vitamin A, potassium, and magnesium. Studies in Tokyo, Barcelona, as well as the Loma Linda study, verify that walnuts added to the diet significantly lowered the LDL cholesterol.
• Hazelnuts (filberts) contain 6% calcium and 6% iron in addition to the protein and fats. Brazil nuts, though high in fat, contain 17% protein.
• Brazil nuts are 17% protein, and very high in selenium, perhaps over 200 times more than in most foods. They also contain potassium, phosphorus, calcium, and Vitamin B.
• Peanuts and pistachios provide a good source of B vitamins essential for energy, protein metabolism, and the synthesis of red blood cells.

For more information about nuts, healthy diet of Adventists and statistics included in this article, check out Gary E. Fraser's excellent "Diet, Life Expectancy and Chronic Disease"

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written by KellytheKitchenKop.com, February 23, 2009

To make nuts even more healthy and to break down the phytic acid (so minerals can be absorbed), soak them overnight in salt water. In the morning, drain well, spread onto a greased cookie sheet and bake on your oven's lowest temp for a day or two until desired crispiness. (Even better, use a dehydrator, which probably goes to a lower temp, and you can save the enzymes.)

This also makes the nuts tastier! Especially if you sprinkle on some sea salt - which is good for you due to the trace minerals. :)

www.kellythekitchenkop.com

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written by Kimberly J, December 15, 2008

My dietitian says that a quarter cup is a typical serving, which is about a handful.

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written by Miley Cyrus, November 21, 2008

I say a handful of nuts or more per day by my research.

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written by Jenni, October 17, 2008

I think it's a small handful of nuts a per day, from prior research I did.

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