Tree Nuts Help Lower Heart Disease Risk

Consuming around 50 grams of tree nuts a day can reduce metabolic syndrome risk, a new study has found.

Researchers say that eating tree nuts can help reduce two of the five markers for metabolic syndrome, which is a risk factor for heart disease, diabetes and even stroke.

Almonds, Brazil nuts, cashews, chestnuts, coconuts and hazelnuts are all different types of tree nuts. Previous research has shown that people who eat a handful of nuts a day live longer and healthier than those who don't eat nuts.

The heart healthy DASH (Dietary Approaches to Stop Hypertension) also recommends that people must regularly eat tree nuts.

The study also found a modest decrease in the level in blood fats in people who consumed nuts along with regular diet when compared to people on a control diet.

Low levels of "good" cholesterol, high triglycerides, high blood pressure, high blood sugar; extra weight around the waist are all considered to be risk factors for metabolic syndrome.

Researchers found that participants who ate nuts had "modest decrease" in triglycerides as well as lower blood sugar levels than other people. Despite being high-calorie foods, nuts didn't seem to worsen any other risk factor for heart disease.

Nuts have high fat content, but are comprised of mainly good fats, making them a healthier snack.

To assess the effect of tree nuts on metabolic syndrome, Dr. John Sievenpiper from St. Michael's Hospital, analyzed data from 2,000 articles published on the subject. He found 49 studies with a total of 2,000 participants that matched the criteria for the current study.

In the clinical trials included in the study, participants ate 50 grams of nuts a day or about 1-1/2 servings. According to Sievenpiper, people in North America eat less than one serving of nuts a day.

"Fifty grams of nuts can be easily integrated into a diet as a snack or as a substitute for animal fats or refined carbohydrates," Dr. Sievenpiper said in a news release. The study is published in the journal BMJ Open.