Having a snack between meals or after training is something we all do. And sometimes that snack is what's in the vending machine or something packaged and tasty (but not always healthy). Everything we eat can affect our gut health and risk of heart disease, so we should be more strategic about our snacks.
According to one nueva research projects., published in the Journal of Nutrition, changing your usual salty or sweet snack for nuts it may have some benefits for heart health.
The researchers looked at 42 participants who were overweight or obese, and were between the ages of 30 and 65. Before the study began, everyone had to eat a diet that mirrored the average American diet (where 12% of daily calories came from saturated fat) for two weeks. The participants then switched to diets low in saturated fat, where 7% of daily calories came from saturated fat, and incorporated nuts. After eating two handfuls of walnuts daily for six weeks instead of snacks such as chips or crackers, all the participants saw lower levels of cholesterol and intestinal bacteria that improved their risk of heart disease.
This is likely because eating whole walnuts daily lowers cholesterol levels and blood pressure. And while the researchers said this study showed correlation, not cause-and-effect, previous research also found that adding nuts to a person's diet can help lower blood pressure, especially when they're replacing foods high in saturated fat.
How does gut health influence heart disease risk?
That may be due in part to the fact that nuts contain fiber, which can positively affect gut bacteria. Additionally, the unsaturated fats and Omega-3s in walnuts may contribute to favorable gut microbiomes, which may help lower blood pressure, leading to a lower risk of heart disease.
In general, swap out unhealthy snacks for a serving of nuts or other nuts It's a relatively small change that will have major health benefits, and it's easier than going on a crash diet or intense exercise routine.
And it's not just people who are at risk for heart disease, the study authors explained. Walnuts are recommended in many heart-healthy diets, such as Mediterranean diet. In addition, adding this fruit to your diet promotes a healthy aging and can help prevent the risk of chronic diseases, found previous research published in the Journal of the American College of Cardiology. So even if you're healthy in your 20s or 30s, as you age your blood pressure and cholesterol levels rise, so eating a heart-healthy diet is important no matter your age or activity level.