So strong! Study: Eating 2 handfuls of nuts a week can prevent heart disease, dementia

Heart disease is more common in winter, and reducing the risk of heart disease is actually related to eating nuts! According to a study from Harvard University in the United States, eating two handfuls of nuts a week can reduce the risk of heart disease by nearly a quarter! However, many people have worried before, whether eating too many nuts will cause weight gain? The answer is also provided in this research report.

Eating 2 handfuls of nuts a week may reduce heart disease risk: Study

According to the Mail Daily, the study, which involved more than 200,000 people from Harvard, many of whom were followed for more than 30 years, found that all types of nuts can help prevent the world's biggest killer - heart disease. Regularly eating snacks such as walnuts, almonds, cashews, pistachios and peanuts showed significant results compared to those who rarely or never ate them. Those who ate two handfuls or more of these nuts three times a week were 23% less likely to develop coronary heart disease or 15% less likely to develop cardiovascular disease, respectively. Eating walnuts once a week, a handful or more, can reduce the risk of coronary heart disease and cardiovascular disease by 21% and 19%, respectively.

Eating nuts can prevent: diabetes, respiratory diseases and dementia

Nuts have long been considered "superfoods" because they are rich in antioxidants, proteins, nutrients, minerals and dietary fiber. This latest study is the largest and longest of its kind. In addition to heart disease, they found that nuts could protect against a range of major illnesses, including cancer, diabetes, respiratory disease and dementia.

"Our findings support recommendations to increase intake of a variety of nuts as part of a healthy dietary pattern to reduce the risk of chronic disease," said lead author Dr Marta Guasch-Ferre, a nutritionist at Harvard University in Boston.

Walnuts are rich in α-linolenic acid, which makes blood vessels younger

For example, the heart-protecting benefits of walnuts should be that compared to other nuts such as almonds, peanuts, etc., the content of "α-linolenic acid" which is a high-quality Omega-3 in walnuts is significantly higher. It is a very good source of fat intake for the human body and does help to make blood vessels younger.

Also, tellingly, the Harvard researchers said that, contrary to previous reports, they found no evidence that nuts promoted weight gain, despite being high in calories.

How many nuts are there in a handful? 】

A handful of nuts is roughly equivalent to one ounce (28.35 grams).

A handful of almonds = 23 almonds. Calories: 162, Unsaturated fat: 14 g, Protein: 6 g

A handful of walnuts = 14 walnut halves. Calories: 183, Unsaturated fat: 16 g, Protein: 4 g

A handful of cashews = 16 cashews. Calories: 155, Unsaturated fat: 12g, Protein: 5g

A handful of Brazil = six Brazil nuts. Calories: 186, Unsaturated fat: 13 g, Protein: 4.3 g

A handful of pistachios = 45 pistachios. Calories: 157, Unsaturated fat: 11 g, Protein: 6 g