Nuts for Heart Health

cooking

Nov 28

Did you know that regularly eating nuts significantly reduces the incidence of heart disease?Eating one ounce of nuts five or more times per week can reduce your risk of heart disease by 25-39%.Why are nuts so beneficial? Although nuts are high in fat, the fat is mostly unsaturated fat which has a beneficial effect on health. Studies with almonds and walnuts have both shown a beneficial effect on cholesterol levels. The protein in nuts is high in arginine, which helps facilitate relaxation of blood vessels and helps prevent clotting. Nuts are also considered good sources of dietary fiber, magnesium, copper, folic acid, potassium and vitamin E. Walnuts, in particular, are high in alpha-linolenic acid, an essential omega-3 fatty acid that is protective to the heart and circulation. Omega-3 fatty acids have been shown to reduce the risk of heart disease and fatal arrhythmias.Although nuts are beneficial for the heart, they are concentrated in calories and should be substituted for other unhealthy foods you would normally eat (chips, candy, processed foods). Also, because of the calorie content in nuts, portion control is equally important.By Sarah Mohrman, RD, MA.

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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