Combinations of Nuts
Nuts are a good source of food, but too many combinations of nuts when preparing
a meal is not good practice; instead use simple combinations of nuts in your
diet. Nuts are an excellent source of vitamin E. Walnuts can help reduce the
risk of CHD and does not cause a person to put on weight.
However, there are
drawbacks with some nuts, for example, peanuts are prone to contamination by
moulds that produce carcinogens, and the areca nuts have several deleterious
effects on oral and general health. Also, almonds that are not matured contain
cyanide-producing compounds that can kill a person. Small quantities of walnuts
help decrease cholesterol in the body, leading to a reduction of CHD. The fatty
acids composition of nuts is high in polyunsaturated and onounsaturated fatty
acids, which explains their protective against CHD.
Areca Nuts
Over 200 million people world-wide chew areca nuts. This practice of chewing
areca nuts is commonly found in central, southern, and south-east Asia. The
habit of chewing areca nuts is now emerging in Western countries. Consumption
of areca nuts has been linked to the development of oral submucous fibrosis (a
potentially malignant disorder of the oral cavity), and a high rate of oral
cancer. The consumption of areca nuts has also been linked to cardiovascular
disease, diabetes, and asthma. Areca nuts has a high level of copper (302
nmol/g) compared to other nuts (22-173 nmol/g).
Frequent nut consumption is a protection against coronary artery disease (CAD).
It has beneficial effect attributing to the improvement of the serum lipid
profile. The lowering of cholesterol as a result of nut consumption is greater
than one realises. Nut consumption replaces saturated fat because of the
monounsaturated fatty acid (MUFA) that nuts contain. Also, nuts are rich in
many nutrients that may reduce the risk of CVD (cardiovascular disease) by
mechanisms that are independent of lowering cholesterol. For a person to
benefit from eating walnuts, they need to eat a large amount of the product in
order to have a decrease in CHD or CAD. Eating nuts are safe but take care not
to eat the harmful ones. However, it is believed that Seventh Day Adventists
have a low rate of CHD as a result of eating nuts; and vegans and vegetarians
use nuts to substitute meats.
Most of the millions who die world-wide from CHD are from the developing world.
Although, CHD is the main cause of premature death in the United Kingdom, yet,
there are regional and socio-economic differences in its incidence and
prevalence. Nevertheless, across all social groups too little exercise is done
and it is believed that physical activity will provide protection against CHD
and strokes. Physical activity will help a person to control their weight,
blood pressure and diabetes. Adults, you need to exercise at least 30 minutes a
day, five days per week. But one has to say that most people are not heeding
this recommendation.
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