When people reach middle age, they always want to keep healthy. Grandma Wang was in her forties and began to worry about her health. I gradually became forgetful, and I was most afraid of developing Alzheimer’s in the future.

I heard that walnuts can nourish the brain and clear blood vessels, so I bought several kilograms and put them at home as snacks.

After a period of time, Granny Wang felt that she had symptoms of indigestion, nausea and vomiting, and went to the hospital to find out that walnuts did not nourish the brain at all, and the amount of oil was still high. Eating too much is not a good thing.

But Granny Wang couldn’t figure it out, walnuts are rich in oil, can they really protect the cardiovascular system?

1. Are walnuts a blood vessel scavenger or a reminder?

Walnuts are rich in vitamins, iron, calcium, magnesium and other nutrients, and are truly the “king of nuts”. However, 60-70% of a walnut is fat. Some people think that walnuts are not good for cardiovascular health and may also harm the body.

A study published in the 2021 Journal of the American College of Cardiology, found that eating 30-60g of walnuts per day can reduce Inflammation, Prevention of Cardiovascular Disease.

Source: Health Times

Why can walnuts reduce What about the risk of cardiovascular disease? According to a 2020 study in the American Journal of Nutrition, walnuts can promote the growth of beneficial bacteria in the gut, which is beneficial to gut health, and long-term consumption can reduce the risk of cardiovascular disease.

Second, although it does not nourish the brain, the nutritional advantages of walnuts are far more than that.

Although the antioxidant substances such as polyphenols in walnuts cannot really play a role in To the “brain-enhancing” effect, but studies have found that walnuts have a number of effects on the human body.

According to the findings of a Harvard research team, people who ate more than 140 grams of walnuts per week compared to those who did not eat walnuts May reduce the risk of death and increase life expectancy by approximately 1.3 years.

Researchers said that although this study is an observational study and needs further research to prove, it still strongly proves that walnuts are beneficial to health and prolong life. possibility.

In addition, Dr. Lenno Arab, a researcher at the University of California, Los Angeles, and his research team found that people who regularly eat walnuts< span>Lower risk of developing type 2 diabetes.

Walnuts can reduce the risk of inflammation and make the heart healthier, according to a study in the Journal of the American College of Cardiology .

Nutritionally, walnutscontain omega-3 fatty acids, sphingomyelin and rich phytochemicals< /strong>, in which sphingomyelin plays an irreplaceable role in the development of the nervous system. According to the American Chemical Society,walnuts are about twice as powerful in antioxidants as other nuts.

Third, how many walnuts are more suitable to eat every day? When is it good to eat?

According to the recommendation of the International Society for the Study of Fatty Acids and Lipids, adults should preferably consume 2-3 walnuts per day to supplement the daily required 500 mg of omega-3 fatty acids.

The Chinese Nutrition Society recommends eating about 70 grams of nuts per week, which is equivalent to eating 2-3 walnuts a day.

If you eat a lot of walnuts per day, follow the substitution principle , reduce the consumption of snacks and snacks of fried vegetable oil or oil to ensure that the total calories are not too high.

As the saying goes, “It’s better to eat well than to eat well.” Although walnuts are effective, they are rich in oil and fat. easily lead to obesity.

In general,morning is the best time to eat walnuts The calories in will be consumed by the activities of the day, so energy is most needed in the morning.

In addition, studies have found that eating walnuts in the morning can avoid eating too much at lunch and help suppress appetite. It is best not to eat walnuts at night, because the amount of exercise at night is not large, and the excess calories cannot be consumed before going to bed, which may easily lead to fat accumulation.

andWalnuts are difficult to digest, eating too much may cause the body to get angry and phlegm Many symptoms, not conducive to the absorption of nutrients.

Fourth, these three kinds of foods that “block” blood vessels

Actually, it is not walnuts that cause blood vessel-related diseases, but the following three foods that cannot escapeTie.

1. High-salt foods

According to global data published by The Lancet in recent years, A high-salt diet is the number one unhealthy eating habit for mortality.

High-salt foods not only lead to cardiovascular-related diseases, but may also increase the chances of stroke, cancer, vision loss, sexual dysfunction, and more. Therefore, we should reduce the intake of salt and condiments with extremely high salt content in our daily life, and try to use potassium salt as much as possible.

2. High sugar food< /p>

High-sugar foods are made or processed with added sugars such as sucrose, brown sugar, and honey. Foods high in sugar are one of the reasons for an increased risk of coronary heart disease, type 2 diabetes and overweight.

202One of the top 10 recommendations in the American Heart Association’s Cardiovascular Diet Guideline 2021: Cut back on sugar-sweetened beverages and foods Intake, so try to avoid beverages, sweets, desserts, and other foods.

3. High-fat foods

High-fat diets have a threat to cardiovascular and cerebrovascular, Mainly because a high-fat diet can damage the vascular endothelium and may produce atherosclerotic plaques, which may eventually lead to diseases such as hypertension, hyperlipidemia, and cardiovascular and cerebrovascular diseases.

In addition, according to the research results of Yale University in the United States, high-fat foods are likely to stimulate the hypothalamus in the brain, resulting in inflammation. Sustained low-grade inflammation can easily lead to inattention and unresponsiveness.

Excessive intake of fat can also block blood flow, affect the microcirculation of pancreatic blood vessels, and cause insufficient blood supply, which may lead to pancreatitis. According to the Helmholtz Research Center in Munich, high-fat foods tend to lead to excess fat in the liver, which is not good for the liver.

Although the claim that walnuts invigorate the brain is unscientific, the other effects of walnuts are obvious. Eating walnuts is very beneficial to our health.

Reprinting is prohibited without the author’s permission