Studies have consistently linked all kinds of nuts to a reduced risk of heart disease, largely because nuts have a favorable effect on blood cholesterol. Nuts may also help keep blood vessels healthy and have other cardiovascular benefits. Several years ago a major study found that women who ate nuts about 5 grams at least five time a week had a lower risk of type 2 diabetes. Its a myth that nuts increase the risk of complications of diverticulitis which is a condition in which small pouches in the intestinal wall that can become infected.

At least three quarter of calories in nuts come from fat which is mostly monounsaturated or polyunsaturated, the kind that can improve blood cholesterol levels. Other healthful substances in nuts include potassium, copper, magnesium, fiber which are soluble, arginine which is an amino acid that help to relax blood vessels, sterols which will help lower cholesterol and phytochemical that have anti oxidant effects.

People who eat nuts regularly tend to weigh less than those who don’t or at least they don’t weigh more. The protein fat and fibre in nuts help make you feel full longer, so you are less hungry and presumably eat less. Some studies also suggest that nuts may slightly increase calorie burning.

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