Health Benefits (continued)
Cardiovascular disease (CVD) is the leading cause of death in Australia, affecting more than 3.5 million Australians and accounting for 36 per cent of all deaths in 2004. CVD kills one Australian every ten minutes. According to the Heart Foundation, 90% of Australian adults have at least one risk factor for cardiovascular disease and 25% have three or more risk factors. Of these risk factors, more than 50% have high cholesterol and almost one-third have high blood pressure. And despite the increased use of cholesterol-lowering medications, the prevalence of high blood cholesterol has not fallen in the past 20 years.
• Nuts are high in fat but are rich in the healthy fats, namely monounsaturated and polyunsaturated fats, which are important
for cholesterol lowering. Walnuts are also a rich source of alphalinolenic
acid (ALA a plant-based omega-3 fat). Research has
shown that ALA from walnuts can reduce inflammation, similar to
omega-3 fats from fish5.
• Nuts are high in fibre, including soluble fibre which can assist
with reducing blood cholesterol levels by lowering cholesterol
reabsorption from the gut.
• Nuts are a good source of protein, and in particular a rich source
of arginine – a building block of protein. This amino acid is
converted to nitric oxide in the body which causes blood vessels
to dilate and remain elastic and is involved in preventing blood
clotting. Hardening of the arteries and blood clotting can lead to
heart disease.
• Eating a handful of nuts (30–50g) most days can lower blood
cholesterol levels and may reduce the risk of heart disease.
