Pistachios And Heart Health
A handful of pistachio nuts a day could protect your heart, reported the Daily Express . It said that a study has shown that the nuts bring down levels of bad cholesterol in the blood. Pistachios contain lutein, an antioxidant found in fruit and leafy green veg, and according to a nutritionist, are less are less calorific than peanuts, as you have to take the shell off. Nutritionists warn that eating too many pistachios may lead to excess weight, which is not good for the heart.
This was a reliable but small study in 28 people. It demonstrated over a 10% reduction in LDL cholesterol in those who consumed up to 126 grams of salted pistachio nuts a day, which was about 20% of their total energy intake. The participants diets were strictly controlled, and their fat and salt intake in the rest of their diet was adjusted so that it did not exceed recommended levels. It remains to be seen if trials in which the participants eat pistachios but control their own diets, result in reductions in heart disease or stroke. Anyone considering increasing their pistachio intake should take into account the nut’s high fat and often high salt levels, which could cancel out any beneficial effects.
They Can Help You Lose Weight
“Pistachios are also one of the most weight-loss-friendly foods,” says Reads. “Their high level of protein and fiber increases the feeling of fullness. That helps you promote the feeling of fullness. The high fiber level is also good for gut bacteria. That helps reduce the risks of digestive disorders like colon cancer.”
Best Nuts For Lowering Cholesterol
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The scariest thing about having a high cholesterol level is that you dont even know you have it since it does not show any symptoms.
But whats more horrifying is the fact that having a high cholesterol level means you have a higher chance of getting a stroke, a heart attack or developing heart diseases, which is the leading cause of death on the planet, according to the World Health Organization.
In the United States alone, the Centers for Disease Control and Prevention reported that a person would die from heart disease every 37 seconds.
Other disorders that you may get if you have high cholesterol is high blood pressure. Diabetes is also associated with high cholesterol.
While genetic factors do play a crucial role in increasing your risk of having high cholesterol, it is also a result of your unhealthy lifestyle and dietary choices.
The good news is that you can improve your cholesterol levels and maintain them at a healthy range.
Aside from getting yourself tested for cholesterol every four to six years, the CDC recommends getting enough physical activities per week and making healthy food choices.
Surprisingly, research shows that vegetables and fruits are not the only beneficial food that can help lower your cholesterol, but nuts too.
Findings also showed the role of nuts in decreasing cholesterol.
The question is, what are the best nuts to lower cholesterol?
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Pistachios Help Patients With Metabolic Syndrome
A high triglyceride level and a low HDL cholesterol level are two out of three metabolic risk factors required for your healthcare practitioner to give you a metabolic syndrome diagnosis. The more risk factors you have, the higher your risk for stroke, diabetes and heart disease.
Other risk factors include:
- A large “apple-shaped” waistline indicating excess fat in your abdominal area
- High blood pressure, or if you’re taking medication to treat this condition
- High fasting blood sugar, or if you’re taking medication to treat this condition
In a 24-week study of 60 people with metabolic syndrome published in the journal Nutrition, researchers prescribed a standard diet and exercise protocol to all participants and added unsalted pistachios as 20 percent of caloric intake for half of them.
The pistachio-eating group showed a statistically significant improvement in comparison to the control in several parameters, including:
- Total cholesterol
- Fasting blood glucose
Nuts As Natural Cholesterol Reducers
Nuts are already very popular with us anyway. They taste delicious and are very healthy! When eaten in moderation, nuts such as walnuts, almonds or pistachios can lower cholesterol its important not to eat too many at once and to choose the unsalted version. In order not to exceed your daily requirement of nuts, we would recommend topping your morning porridge with a tasty portion of nuts of your choice. This is not only a tasty start to the day, but also does something good for your body!
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Delicious And Fun To Eat
Pistachios can be enjoyed in a variety of ways.
These include as a snack, salad garnish, or pizza topping, or even in baking, adding a beautiful green or purple color to various desserts and dishes.
Some delicious and green-colored desserts include pistachio gelato or cheesecake.
Plus, like other nuts, they can be used to make pesto or nut butter.
You can even try sprinkling them over your favorite oven-baked fish, adding them to your morning granola, or making your own dessert crust.
Lastly, pistachios can be enjoyed on their own as a convenient, tasty, and healthy snack.
Summary Besides being a great snack, pistachios can be used in baking and cooking, adding a green or purple color to various dishes.
Nuts And Diet Quality
Recent epidemiological studies conducted in children and adults have demonstrated a significant association between nut consumption and a higher diet quality score or improved nutrient intakes. O’Neil et al., in a study of 13 292 adults participating in the 19992004 National Health and Nutrition Examination Survey, observed that tree nut consumers, defined as those consuming more than 7·09 g/d of nuts or tree nut butters, had a significantly higher intake of several nutrients as fibre, vitamins and minerals, and also a higher Total Healthy Eating Index-2005 score. Similarly, in an analysis including concatenated data from adults aged 2+ years participating in the National Health and Nutrition Examination Survey 19992000, 200102 and 200304, consumption of more than 7·08 g/d was associated with a healthier nutrient profile and higher Total Healthy Eating Index-2005 score in consumers of all age groups. Moreover, adult consumers showed a better metabolic risk profile. Furthermore, the results of a clinical trial conducted on 124 obese subjects demonstrated that nutritional dietary quality among nut consumers was appreciably improved compared with other groups consuming chocolate, potato crisps or no additional foods. Finally, the inclusion of nuts in energy-restricted diets reduced attrition and increased weight loss, supporting that nuts enhance palatability and compliance with diets without compromising beneficial health effects.
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Nutrition Attributes And Health Effects Of Pistachio Nuts
Published online by Cambridge University Press: 07 July 2015
- M. Bulló*
- Affiliation:Human Nutrition Unit, Hospital Universitari de Sant Joan de Reus, Faculty of Medicine and Health Sciences, IISPV , Universitat Rovira i Virgili, C/Sant Llorenç 21, 43201Reus, SpainCIBERobn , Institute of Health Carlos III, Madrid, Spain
- M. Juanola-Falgarona
- Affiliation:Human Nutrition Unit, Hospital Universitari de Sant Joan de Reus, Faculty of Medicine and Health Sciences, IISPV , Universitat Rovira i Virgili, C/Sant Llorenç 21, 43201Reus, SpainCIBERobn , Institute of Health Carlos III, Madrid, Spain
- P. Hernández-Alonso
- Affiliation:Human Nutrition Unit, Hospital Universitari de Sant Joan de Reus, Faculty of Medicine and Health Sciences, IISPV , Universitat Rovira i Virgili, C/Sant Llorenç 21, 43201Reus, Spain
- J. Salas-Salvadó*
- Affiliation:Human Nutrition Unit, Hospital Universitari de Sant Joan de Reus, Faculty of Medicine and Health Sciences, IISPV , Universitat Rovira i Virgili, C/Sant Llorenç 21, 43201Reus, SpainCIBERobn , Institute of Health Carlos III, Madrid, Spain
- *
- *Corresponding authors: Dr M. Bulló, fax +34 977759322 , email Dr J. Salas-Salvadó, fax +34 977759322 *Corresponding authors: Dr M. Bulló, fax +34 977759322 , email Dr J. Salas-Salvadó, fax +34 977759322
Important Source Of Antioxidants
Pistachio nuts contain more antioxidants than most nuts and seeds.8 In fact, the pistachio nut is only beaten by walnuts and pecans per serving.
Adding more antioxidants to your diet can prevent the increase of free radical molecules. Free radicals are damaging particles that can hinder health regeneration in your body, so the more antioxidants you include can reduce the effects of ageing of cells and other systems in the body.
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What Is Pistachio Powder
Pistachio powder, or pistachio flour as it may be known is literally ground pistachios and it makes a great flour alternative.
If youve been bitten by the baking bug and youre looking to keep things gluten-free, ground pistachio is good choice!
It can be a little more expensive compared to traditional flour, but in terms of its health benefits, pistachio powder will also have no added sugars, be low in fat and low in cholesterol. It tastes great too, so it’s a win win!
Are Pistachio Nuts Safe For Diabetics
The American Diabetes Association claims nuts are an excellent snackchoice for people with diabetes. Pistachios,in particular, have a low glycemic index, which promotes lower blood sugarlevels and prevents large blood sugar spikes.
According to one study, when 2 ounces of pistachios wereadded to a carb-rich diet, the participants blood sugar response after a mealwas reduced by 2030%. Along with being high in fiber and healthyfats, pistachio nuts also offer a good dose of in antioxidants, carotenoids,and phenolic compounds, all of which are helpful for blood sugar control
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Side Effects Of Pistachios
Raw pistachios are a healthy snack, but you should be cautious about eating them roasted with salt. Overeating salt is associated with poor health outcomes and has a significantly negative impact on the heart.
If youre allergic to pistachios, you should avoid eating them in all circumstances, consumption may cause:
- Bloating
- Irritation
- In extreme cases, anaphylactic shock
Those with a cashew nut allergy are almost always allergic to pistachios and should avoid them too.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
28 May 2021
Health Benefits Of Pistachio And Its Side Effects
Pistachios are one of the oldest and healthiest nuts known to man. Along with the traditional health benefits of eating pistachio nuts, they contain specific properties that give them a unique advantage as a dietary supplement.
Pistachio offers carbohydrates, proteins, vitamins, and minerals that are all equally beneficial for the human body. They offer day-to-day benefits such as maintaining moisture in the skin, improving digestion, and protecting the eye from developing early symptoms of aging. It is also one of the few nuts that have a direct impact on sexual health and improves erectile function in men.
However, Pistachio has other health benefits that protect us from specific conditions and diseases. Eating pistachio directly impacts cholesterol and weight as well as diabetes. Having a handle on diabetes and its symptoms can reduce the risk of developing cardiac conditions.
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Pistachios Offer Multiple Health Benefits
May 20, 2010
University Park, Pa. — Pistachio nuts, eaten as part of a healthy diet, can increase the levels of antioxidants in the blood of adults with high cholesterol, according to an international team of nutritional scientists.
“Our previous study showed the benefits of pistachios in lowering lipids and lipoproteins, which are a risk factor for heart disease,” said Penny Kris-Etherton, distinguished professor of nutrition, Penn State. “This new study shows an additional effect of pistachios so now there are multiple health benefits of eating pistachios.”
The researchers note in the May 20 issue of the Journal of Nutrition that “pistachios are high in lutein, beta-carotene and gamma-tocopherol relative to other nuts however, studies of the effects of pistachios on oxidative status are lacking.”
Beta-carotene is the precursor to vitamin A and gamma-tocopherol is a common form of vitamin E. Lutein is found in dark green leafy vegetables and is important in vision and healthy skin. All three compounds are oil soluble vitamins.
Antioxidants are of interest because oxidized low-density lipoproteins are implicated in inflammation and plaque buildup inside blood vessels. Antioxidants should prevent LDLs from oxidizing, migrating into the blood vessel walls and causing inflammation.
If antioxidants are important, then pistachios fit the bill as antioxidant-laden food.
Click here to hear Kris-Etherton talk about her research on the health benefits of pistachios.
A Closer Look At Pistachioshealth Benefits
Need morepersuasion about pistachios? Here are three reasons why pistachios canboost your health:
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Add Pistachios To Your Diet
Pistachios are tasty and healthy, and there are more than many ways to add them to your diet:
- Roasted pistachios are perhaps the healthiest type of snack you can eat to lower your blood pressure levels.
- Remove the shell and eat directly. This makes consumption easier and faster.
- Eating salted pistachios may not help you in reducing blood pressure levels. Salt contains sodium which reduces the beneficial properties of pistachios. We recommend eating unsalted pistachios only.
- You will also find pistachios coated with dark chocolate. These varieties are also good for high blood pressure. Dark chocolate is a rich source of antioxidant polyphenols and magnesium, both of which are known to reduce blood pressure levels.
- You may crush some pistachios and sprinkle them on your breakfast, desserts, salads, smoothies and yoghurt.
- If you are making a pesto sauce, you can use pistachios instead of pine nuts to make it healthier and more beneficial.
- You may use pistachios in the preparation of certain sweet dishes, rice dishes and biryani.
What Were The Results Of The Study
Compared to the control diet, the diet with two pistachio servings a day significantly decreased total cholesterol by 8%, LDL-cholesterol by 11.6% and plasma stearoyl-CoA desaturase activity by 1%. There was a dose-response effect suggesting that higher doses of nuts produced a bigger response. The main results were given for the ratio of overall cholesterol to HDL cholesterol . For this, lower ratios are healthier, and the one serving per day reduced this ratio by 1%, and the two serving per day diet reduced it by 8%.
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Good For Blood Sugar Balance
Pistachios have a , so they do not cause a sharp rise in blood sugar after someone has eaten them.
In a of 10 people, eating pistachios reduced high blood sugar when eaten with a carbohydrate-rich meal, such as white bread. The researchers suggest that this is one of the ways that nuts lower the risk of diabetes.
For people with diabetes, another suggests that eating pistachios as a snack is beneficial for blood sugar levels, blood pressure, obesity, and inflammation markers.
Eating A Heart Healthy Diet Including Pistachios
Our results suggest that a heart-healthy diet including pistachios contributes to a decrease in serum oxidized-LDL levels, in part through cholesterol lowering, and also due to an added benefit of the antioxidants in the pistachios, said Kris-Etherton.
Medical researchers are focused on antioxidants. They believe antioxidants are associated with the management or prevention of oxidized low-density lipoprotein that seem to cause inflammation and dangerous plaque buildup within the cellular walls of blood vessels. This oxidation causes inflammation that is the primary cause of arterial disease.
Currently, studies on antioxidants do not show major benefits, said Kris-Etherton. Maybe we are not studying people long enough. Maybe there is something in the food that travels with the antioxidants. The antioxidant story is very disappointing to the scientific community.
Researchers like Kris-Etherton are puzzled and frustrated because study after study cannot definitively link antioxidants to significant health benefits while epidemiological studies point to associated benefits. The data conflict.
Many people feel that we have not figured out antioxidants yet, admitted Kris-Etherton.
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Can You Eat Too Many Nuts
The answer is yes, absolutely. The best approach to eating nuts is moderation.
Nuts are very good sources of energy, and if you eat too much you can gain weight and offset the heart benefits. I like to recommend adding nuts to an already heart-healthy diet or as an alternative healthy snack. If you change your snacks alone to unsalted nuts you will be surprised how effective that choice is in helping with weight loss and cholesterol management.
One thing to keep in mind is that some people can experience dangerous allergic reactions to nuts. If you have a potential allergy or a family history of nut allergies, dont consider using nuts until you talk with your doctor.
Finally, there are data regarding contamination of some nuts with mycotoxins. Consider reading about these toxins as I dont have enough room to cover them here. The one that has the most data behind it is cases of contamination of peanuts with aflatoxin.