{"id":31387,"date":"2020-05-09T08:44:39","date_gmt":"2020-05-09T08:44:39","guid":{"rendered":"https:\/\/wbcboxing.com\/?p=31387"},"modified":"2020-05-08T22:52:02","modified_gmt":"2020-05-08T22:52:02","slug":"wbc-nutrition-committee-eating-nuts-as-part-of-a-healthy-diet","status":"publish","type":"post","link":"https:\/\/wbcboxing.com\/en\/wbc-nutrition-committee-eating-nuts-as-part-of-a-healthy-diet\/","title":{"rendered":"WBC Nutrition Committee: Eating nuts as part of a healthy diet"},"content":{"rendered":"<h2 style=\"font-weight: 400; text-align: center;\"><strong>WBC Nutrition Committee:\u00a0\u00a0 Eating nuts as part of a healthy diet<\/strong><\/h2>\n<p style=\"font-weight: 400;\">By Dr. Phillip Goglia<\/p>\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\">Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They&#8217;re inexpensive, easy to store and easy to pack when you&#8217;re on the go.<\/p>\n<p style=\"font-weight: 400;\">The type of nut you eat isn&#8217;t that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts \u2014 you name it \u2014 almost every type of nut has a lot of nutrition packed into a tiny package. If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet.<\/p>\n<p style=\"font-weight: 400;\">People who eat nuts as part of a heart-healthy diet can lower the low-density lipoprotein (LDL, or &#8220;bad&#8221;) cholesterol level in their blood. High LDL is one of the primary causes of heart disease.<\/p>\n<p style=\"font-weight: 400;\">Eating nuts may reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve the health of the lining of your arteries.<\/p>\n<p style=\"font-weight: 400;\">Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:<\/p>\n<ul>\n<li style=\"font-weight: 400;\">Unsaturated fats. It&#8217;s not entirely clear why, but it&#8217;s thought that the &#8220;good&#8221; fats in nuts \u2014 both monounsaturated and polyunsaturated fats \u2014 lower bad cholesterol levels.<\/li>\n<li style=\"font-weight: 400;\">Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.<\/li>\n<li style=\"font-weight: 400;\">Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.<\/li>\n<li style=\"font-weight: 400;\">Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.<\/li>\n<li style=\"font-weight: 400;\">Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.<\/li>\n<li style=\"font-weight: 400;\">L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">As much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it&#8217;s still a lot of calories. That&#8217;s why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.<\/p>\n<p style=\"font-weight: 400;\">Instead of eating unhealthy saturated fats, try substituting a handful of nuts or a tablespoon or two of a nut spread. The American Heart Association recommends eating four servings of unsalted nuts a week. Select raw or dry-roasted nuts rather than those cooked in oil.<\/p>\n<p style=\"font-weight: 400;\">A serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter. But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won&#8217;t do your heart any good.<\/p>\n<p style=\"font-weight: 400;\">\n<div class=\"pvc_clear\"><\/div>\n<p id=\"pvc_stats_31387\" class=\"pvc_stats all  \" data-element-id=\"31387\" style=\"\"><i class=\"pvc-stats-icon medium\" aria-hidden=\"true\"><svg aria-hidden=\"true\" focusable=\"false\" data-prefix=\"far\" data-icon=\"chart-bar\" role=\"img\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\" class=\"svg-inline--fa fa-chart-bar fa-w-16 fa-2x\"><path fill=\"currentColor\" d=\"M396.8 352h22.4c6.4 0 12.8-6.4 12.8-12.8V108.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v230.4c0 6.4 6.4 12.8 12.8 12.8zm-192 0h22.4c6.4 0 12.8-6.4 12.8-12.8V140.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v198.4c0 6.4 6.4 12.8 12.8 12.8zm96 0h22.4c6.4 0 12.8-6.4 12.8-12.8V204.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v134.4c0 6.4 6.4 12.8 12.8 12.8zM496 400H48V80c0-8.84-7.16-16-16-16H16C7.16 64 0 71.16 0 80v336c0 17.67 14.33 32 32 32h464c8.84 0 16-7.16 16-16v-16c0-8.84-7.16-16-16-16zm-387.2-48h22.4c6.4 0 12.8-6.4 12.8-12.8v-70.4c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v70.4c0 6.4 6.4 12.8 12.8 12.8z\" class=\"\"><\/path><\/svg><\/i> <img loading=\"lazy\" decoding=\"async\" width=\"16\" height=\"16\" alt=\"Loading\" src=\"https:\/\/wbcboxing.com\/wp-content\/plugins\/page-views-count\/ajax-loader-2x.gif\" border=0 \/><\/p>\n<div class=\"pvc_clear\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>WBC Nutrition Committee:\u00a0\u00a0 Eating nuts as part of a healthy diet By Dr. Phillip Goglia Eating nuts as part of a healthy diet can be good<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n<div class=\"pvc_clear\"><\/div>\n<p id=\"pvc_stats_31387\" class=\"pvc_stats all  \" data-element-id=\"31387\" style=\"\"><i class=\"pvc-stats-icon medium\" aria-hidden=\"true\"><svg aria-hidden=\"true\" focusable=\"false\" data-prefix=\"far\" data-icon=\"chart-bar\" role=\"img\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\" class=\"svg-inline--fa fa-chart-bar fa-w-16 fa-2x\"><path fill=\"currentColor\" d=\"M396.8 352h22.4c6.4 0 12.8-6.4 12.8-12.8V108.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v230.4c0 6.4 6.4 12.8 12.8 12.8zm-192 0h22.4c6.4 0 12.8-6.4 12.8-12.8V140.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v198.4c0 6.4 6.4 12.8 12.8 12.8zm96 0h22.4c6.4 0 12.8-6.4 12.8-12.8V204.8c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v134.4c0 6.4 6.4 12.8 12.8 12.8zM496 400H48V80c0-8.84-7.16-16-16-16H16C7.16 64 0 71.16 0 80v336c0 17.67 14.33 32 32 32h464c8.84 0 16-7.16 16-16v-16c0-8.84-7.16-16-16-16zm-387.2-48h22.4c6.4 0 12.8-6.4 12.8-12.8v-70.4c0-6.4-6.4-12.8-12.8-12.8h-22.4c-6.4 0-12.8 6.4-12.8 12.8v70.4c0 6.4 6.4 12.8 12.8 12.8z\" class=\"\"><\/path><\/svg><\/i> <img loading=\"lazy\" decoding=\"async\" width=\"16\" height=\"16\" alt=\"Loading\" src=\"https:\/\/wbcboxing.com\/wp-content\/plugins\/page-views-count\/ajax-loader-2x.gif\" border=0 \/><\/p>\n<div class=\"pvc_clear\"><\/div>\n","protected":false},"author":9,"featured_media":31385,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[121,120],"tags":[],"class_list":["post-31387","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-main-news","category-news"],"acf":[],"a3_pvc":{"activated":true,"total_views":92,"today_views":0},"_links":{"self":[{"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/posts\/31387","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/comments?post=31387"}],"version-history":[{"count":0,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/posts\/31387\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/media\/31385"}],"wp:attachment":[{"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/media?parent=31387"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/categories?post=31387"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wbcboxing.com\/en\/wp-json\/wp\/v2\/tags?post=31387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}