Home
>
Nutrition
>
Nuts To You... Just One Way to a Healthy Heart

Nuts To You... Just One Way to a Healthy Heart

Nuts are readily available and provide a highly nutritious food. In addition to protein, carbohydrate, and fat, nuts contain many other important nutrients: fiber, vitamin E, folic acid, potassium, and magnesium. Although on some food charts you may see nuts listed in the same food category as diary products, eggs, and red meat because of the fat content, new information calls into question this designation.

While nuts do contain a high proportion of fat, tree nuts such as almonds, walnuts, pecans, hazel nuts, Brazil nuts, and macadamia are actually low in saturated fat. Most of the fat comes in the form of monounsaturated fats and omega-3 fatty acids, which are considered to be acceptable forms of fat that actually "reduce" the incidence of heart and vascular disease.

Several large studies have examined the relationship between the risk of heart disease and intake of omega-3 fatty acids from plant sources. In the Seventh Day Adventist Health Study researchers found that those who reported eating nuts more than four times per week had a 50% lower risk of heart disease than those who rarely ate nuts. The Nurses' Health Study found that heart disease risk was reduced by 35% in those who ate nuts compared with those who rarely ate nuts. An addition study found that the risk of type 2 diabetes went down by nearly 1/3 in women who consumed 1/4 cup of nuts five times per week compared to those that did not eat nuts at all.

One recent study looked at almonds in particular. They examined the effects on LDL ["bad"] cholesterol values. Each person served as his own control and they were each on three different "diets": almonds representing about 1/4 their entire daily calorie intake, OR a "handful" of almonds per day, OR a muffin [containing about the same number of calories as a "full dose" of almonds]. The LDL cholesterol went down about 10% when the subjects took a "full dose" of almonds, went down about 5% with intake of a "handful" of almonds, and did not go down at all with eating a muffin. In those with the higher "dose" of almonds, the "ratio" of bad to good cholesterol [LDL/HDL ratio] went down by 12%.

The American Heart Association (AHA) recognizes nuts [including almonds, walnuts, pecans, peanuts, macadamia, and pistachios] may help to lower your blood cholesterol and may be a very healthy "snack". However, they also warn that they are a source of calories and should not be used to great excess in those with calorie restricted diets and that you should avoid nuts with added oils or added salt. The AHA recommends eating an overall balanced diet that is high in fruits, vegetables and whole grains, and includes low-fat [or non-fat] diary products, fish and lean meats. If you add nuts to your diet, just be sure that you don't inadvertently add considerable total calories - despite the benefits of nuts, maintaining an ideal body weight is more important. Weight is often a simple lesson in physics - what comes in either stays [as increased pounds] or is used up for energy and metabolism [which is increased by a regular exercise program].

Dr. John Rumberger's experince in the field is extensive, and includes achieving his doctorate in 1976 (Bio-Engineering/ Fluid Dynamics/ Applied Mathematics) from Ohio State University Columbus, Ohio, with a dissertation on, A Non-Linear Model of Coronary Artery Blood Flow.

He then continued his education into medicine, in 1978 he became a M.D. graduating from the School of Medicine at the University of Miami, Florida. Since then, he has pioneered how the medical field views the process of blood flow through the heart. From my appointment as professor at the Mayo Clinic in Minnesota, to Medical Director at the HealthWISE Wellness Diagnostic Center in Ohio. He has just completed his book The WAY Diet available on amazon.com or direct through the publisher at http://www.emptycanoe.com

tidy up service Northbrook ..

In The News:

Mac malware campaign uses fake AI chat results to deliver AMOS through terminal commands, security researchers report. Attackers exploit trust in AI-generated cleanup guides.

States require AI disclosure in healthcare as California, Colorado and Utah implement laws mandating transparency when artificial intelligence influences patient care decisions.

ETA sharing on Apple Maps and Google Maps keeps contacts updated automatically while you drive safely. Learn step-by-step instructions for iPhone and Android.

Data removal from brokers protects against AI-powered scams and deepfake threats in 2026. Learn how data brokers sell your personal information to scammers.

Learn how to act against cybercriminals in 2026 with essential security steps like two-factor authentication, software updates and credit freezing.

Choose between OpenAI releasing Sora text-to-video model, the AI race heating up, or Waymo driverless cars launching in cities across the country

Learn how to set up Google Maps and Apple Maps on your phone to automatically remember where you parked. Step-by-step instructions for enabling location services and parking detection.

Phishing scammers use rnicrosoft.com domain to impersonate Microsoft by replacing "m" with "rn" in typosquatting attacks that steal login credentials.

OpenAI announces new teen safety rules for ChatGPT users under 18, blocking romantic roleplay and requiring extra caution on body image topics.

A 2025 data breach at fintech company 700Credit exposes personal information of more than 5.8 million people through compromised third-party integration partner.

Retailers lose $76.5 billion annually to return fraud as nearly 10% of U.S. retail returns involve fraudulent activity, with $850 billion in returns expected in 2025.

ShinyHunters claims responsibility for stealing 94GB of Pornhub user data affecting over 200 million records and demands Bitcoin ransom.

ChatGPT 2025 now connects to Apple Music, Canva, Expedia, TripAdvisor and OpenTable through built-in apps that help users create playlists, design graphics and more.

Apple releases emergency patches for two zero-day vulnerabilities actively exploited in attacks. iPhone and iPad users urged to update immediately.

DoorDash launches Zesty, an AI-powered social app that recommends restaurants through conversational search, now testing in San Francisco and New York.

Cybersecurity firm Infoblox reveals that over 90 percent of parked domains now redirect visitors to scams and malware, making simple typos extremely dangerous.

The Fox News AI Newsletter covers the latest artificial intelligence technology advancements, including the challenges and opportunities AI presents now and for the future.

GPT-5.2 is now live for all ChatGPT users with improved coding, writing and image interpretation, with Kurt Knutsson offering his review.

New iPhone replacement scam uses pressure tactics and fake carrier calls to steal devices from buyers. Criminals claim shipping errors and demand urgent returns.

Amazon Ring's new facial recognition feature sparks privacy controversy as Electronic Frontier Foundation critics argue the AI upgrade expands surveillance risks.

New Android banking trojan Sturnus steals credentials, reads encrypted messages and controls devices.

Denmark's 3D-printed student village proves automation builds 36 apartments faster than traditional methods. Skovsporet project shows housing future.

Discover Android's new Sound Notifications feature that alerts you to smoke alarms, doorbells, and baby cries even when wearing headphones.

New SantaStealer malware reportedly threatens holiday shoppers with password theft. This Christmas-themed info-stealer targets browsers and crypto wallets.

The Christmas season brings a surge in Netflix phishing scams targeting shoppers with fake emails. Stacey P received convincing scam but verified account first.

Nuts To You... Just One Way to a Healthy Heart

Nutrition