In the pursuit of heart health, a simple adjustment to your morning routine might make a significant difference. Recent studies, highlighted in the UK journal BioMed Central (BMC), reveal the potential benefits of swapping an egg in your breakfast with a handful of nuts, specifically reducing the risk of cardiovascular disease, diabetes, and premature death. While eggs remain a heart-friendly choice, this research introduces a diverse alternative for those seeking variation in their breakfast options.
The study suggests that replacing one egg daily with 25 to 28 grams of nuts could reduce the risk of heart disease by 17%, diabetes by 18%, and early death by 15%. It's important to note that this recommendation aims to provide an option for those who prefer diversity in their breakfast plates, rather than implying any adverse impact of consuming eggs.
Why the emphasis on nuts, particularly walnuts? Nuts, renowned for their rich content of monounsaturated and polyunsaturated fats, vitamins, antioxidants, minerals, fiber, and protein, offer a myriad of health benefits. Omega-3 fatty acids found in nuts play a role in preventing erratic heart rhythms and blood clots. Additionally, the amino acid Arginine aids in the production of nitric oxide, promoting the relaxation of blood vessels and facilitating smoother blood flow.
Dr. Pravin Kahale, Consultant Cardiologist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, underscores how nuts contribute to heart health by boosting good cholesterol, reducing inflammation, regulating blood sugar levels, burning fat, and assisting in weight management. Walnuts, in particular, have shown promise in lowering levels of bad cholesterol, as demonstrated in a 2021 study.
The versatility of nuts becomes evident when considering them as a substitute for processed meats like sausages. Replacing cold cuts and meats with a moderate amount of nuts (approximately 28 to 50 grams) has been associated with a 27% reduction in cardiovascular risk, according to the review.
The choice of walnuts for breakfast is not only about heart health but also aligns with dietary habits. Dr. Sujatha Ganigi, Consultant Non-Interventional Cardiologist at Manipal Hospital, Bengaluru, explains that the lighter nature of fruits and nuts makes them an ideal morning option, especially considering the typical late dinner habits in India. Nuts, when soaked, enhance absorption and do not overload the digestive system, avoiding spikes in blood sugar levels and impacting fat metabolism.
Dr. Chandan Saurav Mahapatro, Consultant Interventional Cardiologist at Manipal Hospital, Bengaluru, further emphasizes the snack-worthy quality of nuts, recommending a daily intake of chestnuts, almonds, walnuts, or avocados. Antioxidants in chestnuts, such as gallic and ellagic acid, contribute to reducing oxidative stress, a factor linked to strokes and heart disease. For those with high blood pressure and blood sugar, nuts are favored over dietary supplements, providing a more acceptable and lighter option for sustained consumption throughout the day.
The overall consensus from various cohort studies supports the positive impact of regular nut consumption on heart health. With a consistent 30% to 50% lower risk of cardiovascular issues, embracing nuts, particularly walnuts, emerges as a holistic approach to breakfast choices for enhanced well-being.