Eat Nuts and Live Longer!

Crosby Chiropractic St. Peters

Eat Nuts and Live Longer!

Tree nuts and peanuts are nutrient dense foods high in unsaturated fatty
acids, high-quality vegetable protein, fiber, minerals, tocopherols,
phytosterols, and phenols. Because they are so nutrient dense, nuts are
nutritionally beneficial and are felt to contribute to good health outcomes.
Studies have associated nut consumption with a reduced incidence of
coronary heart disease and gallstones in both genders and diabetes in
women. Some studies suggest that nuts may be beneficial effects on
hypertension, cancer, inflammation and that they may even lower
cholesterol. Blood pressure, obesity and metabolic syndrome also appear
to be positively influenced by nut consumption. Clinical trials also suggest
that regular nut consumption is unlikely to contribute to obesity and may
even help in weight loss!
In July 2013 a study revealed that eating nuts decreased mortality risk
among individuals with high cardiovascular risk (heart disease,
arteriosclerosis, etc.) Approximately 84 million Americans have some form
of cardiovascular disease which is the cause of one out of three deaths in
the U.S.
Subjects were assigned to 3 groups, the Mediterranean diet plus nuts, the
Mediterranean diet plus olive oil and a control diet. The subjects were
followed for almost 5 years. At the end of this time the researchers found
that the subjects who consumed more than three servings of nuts per week
had a 39 percent lower mortality risk compared to the subjects that did not
consume nuts and a 63 percent decreased risk of mortality compared to
the controls who ate a regular North American diet. 1-12
1. Sabaté J., Angt Y. Nuts and health outcomes, new epidemiologic evidence. Am. J. Clin. Nutr.
2009;89:1643S–1648S. [PubMed]
2. Mukuddem17-Petersen J., Oosthuizen W., Jerling J. A systematic review of the effects of nuts on
blood lipid profiles in humans. J. Nutr. 2005;135:2082–2089. [PubMed]
3. Rajaram S., Sabaté J. Nuts, body weight and insulin resistance. Br. J. Nutr. 2006;96:S79–S86. [PubMed]
4. Albert C.M., Gaziano J.M., Willett W.C., Manson J.E. Nut consumption and decreased risk of sudden
cardiac death in the Physicians' Health Study. Arch. Intern. Med. 2002;162:1382–1387. [PubMed]
5. Salas-Salvadó J., Garcia-Arellano A., Estruch R., Márquez-Sandoval F., Corella D., Fiol M, Gómez-Gracia
E., Vinyoles E., Arós F, Herrera C., Lahoz C, Lapetra J., Perona J.S., Muñoz-Aguado D., Martínez-González

M.A., Ros E. PREDIMED Investigators. Components of the Mediterranean-type food pattern and serum
inflammatory markers among patients at high risk for cardiovascular disease. Eur. J. Clin. Nutr.
2008;62:651–659. [PubMed]
6. Kochar J., Gaziano J.M., Djoussé L. Nut consumption and risk of type II diabetes in the Physicians’
Health Study. Eur. J. Clin. Nutr. 2010;64:75–79. [PMC free article] [PubMed]
7. Martínez-Lapiscina E.H., Pimenta A.M., Beunza J.J., Bes-Rastrollo M., Martínez J.A., Martínez-González
M.A. Nut consumption and incidence of hypertension: The SUN prospective cohort. Nutr. Metab.
Cardiovasc. Dis. 2009 [Epub ahead of print] [PubMed]
8. Gonzalez C.A., Salas-Salvadó J. The potential of nuts in the prevention of cancer. Br. J. Nutr.
2006;96:S87–S94. [PubMed]
9. Tsai C.Y., Leitzmann M.F., Hu F.B., Willett W.C., Giovannucci E.L. Frequent nut consumption and
decreased risk of cholecystectomy in women. Am. J. Clin. Nutr. 2004;80:76–81. [PubMed]
10. Tsai C.Y., Leitzmann M.F., Hu F.B., Willett W.C., Giovannucci E.L. A prospective cohort study of nut
consumption and the risk of gallstone disease in men. Am. J. Epidemiol. 2004;160:961–968. [PubMed]
11. Banel D.K., Hu F.B. Effects of walnut consumption on blood lipids and other cardiovascular risk
factors: a meta-analysis and systematic review. Am. J. Clin. Nutr. 2009;90:56–63. [PMC free article]
12. Guasch-Ferre M, et al. BMC Med. 2013;11:164.Nutrients. 2010 July; 2(7): 652–682.
Published online 2010 June 24. doi: 10.3390/nu2070652 PMCID: PMC3257681

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