8. Nuts
Nuts include unsaturated fats, which can help decrease LDL cholesterol levels when they replace saturated fats in the diet. Nuts are also high in fiber, which prevents cholesterol absorption and improves its elimination. Because almonds include vitamins, minerals, protein, and fiber, they may provide a variety of health benefits. A handful of almonds (about 1 ounce) contains one-eighth of a person’s daily protein requirements. Almonds can be eaten raw or roasted as a snack or added to sweet or savory meals. They are also available in sliced, flaked, and slivered forms, as well as flour, oil, butter, and almond milk. Almonds are commonly referred to as nuts, but they are actually seeds rather than true nuts. Almond trees were possibly among the first trees that mankind cultivated. Archaeologists in Jordan discovered evidence of domesticated almond trees reaching back 5,000 years. Walnuts are single-seeded, spherical stone fruits that grow on the walnut tree. They contain beneficial lipids, protein, and fiber. Among other things, they may improve heart and bone health and aid in weight management. Walnut trees are native to eastern North America, but they are also widely planted in China, Iran, and California and Arizona in the United States. A wrinkled, globe-shaped nut lies behind the husk of the walnut fruit. To be marketed commercially, the walnut is divided into two flat segments. Walnuts can be purchased raw or roasted, salted or unsalted. According to a 2016 study, eating pistachios has various cardiovascular benefits. Pistachios can help lower blood pressure and cholesterol levels, lowering the risk of cardiovascular disease. They may also assist to protect against heart disease due to their strong antioxidant content. According to a 2015 meta-analysis of 21 research, consuming nuts may dramatically lower blood pressure in adults without type 2 diabetes. Pistachios had the most significant effect in lowering systolic and diastolic blood pressure of any nut studied.
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