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Nut that improves heart health: Nutritionist's advice

Nut that improves heart health: Nutritionist's advice Illustrative photo (Freepik)
Author: Maria Kholina

Numerous studies have shown that macadamia nuts reduce the risk of developing cardiovascular diseases. For a positive effect, it is recommended to consume 42 grams of these nuts per day, according to dietitian Oleh Shvets.

Macadamia's affects on heart health

Various studies show that daily consumption of 8-42 grams of macadamia nuts is associated with a 10% reduction in total cholesterol levels and the so-called bad cholesterol.

"A small study involving people with high cholesterol levels demonstrated that a diet rich in macadamia nuts lowers this marker in the blood as much as a heart-healthy low-fat diet. Moreover, daily consumption of 42-84 grams of macadamia nuts significantly reduces the levels of inflammatory markers such as leukotriene B4," says a doctor.

Uncontrolled inflammation is one of the risk factors and mechanisms for the progression of cardiovascular diseases.

"Researchers believe that macadamia nuts are beneficial for the heart due to their high content of monounsaturated fats, which are consistently associated with improved heart health and a reduced risk of stroke and fatal heart attacks," says Shvets.

Macadamia reduces risk of metabolic syndrome

Scientists also claim that macadamia nuts decrease the likelihood of developing metabolic syndrome. This is a combination of risk factors, including high levels of blood sugar and cholesterol, which increase the risk of stroke, heart disease, and type 2 diabetes.

"The results of studies demonstrate that macadamia nuts can protect against both metabolic syndrome and type 2 diabetes. A recent review links diets rich in tree nuts (28-84 grams per day), including macadamia nuts, with a reduction in fasting blood sugar levels. Participants on such diets showed significant improvements in hemoglobin A1c levels - a marker of long-term blood sugar control," says the doctor.

Shvets also notes that these nuts are rich in beneficial fats, vitamins, minerals, and antioxidants. Studies also show that regular consumption of macadamia nuts promotes weight loss and improves gut health.

"Macadamia nuts contain flavonoids and tocotrienols, plant compounds that, according to in vitro studies, help fight and destroy cancer cells. However, additional research is needed to confirm these effects in humans," says the dietitian.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.