What's in nuts that's thought to be heart healthy? (By Mayo Clinic)

Info source:
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635

What's in nuts that's thought to be heart healthy? (By Mayo Clinic)

Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:

• Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
• Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
• Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.
• Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.
• Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
• L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.

What are plant sterols and stanols? Why They are important? (by The Cleveland Clinic)

Source: http://my.clevelandclinic.org/healthy_living/cholesterol/hic_plant_sterols_and_stanols.aspx

What are plant sterols and stanols?
Plant sterols and stanols are naturally occurring substances found in plants. They are present in small quantities in many fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes.

Why are plant sterols and stanols important?
Research has shown that plant sterols/stanols included with a heart healthy eating plan may reduce your risk for heart disease. The sterols/stanols work by blocking the absorption of cholesterol in the small intestine. This lowers the low density cholesterol known as the 'bad' cholesterol (LDL ) by 6-15%, without lowering the good cholesterol known as the high density cholesterol ( HDL). Clinical research trials have documented safety and effectiveness for use by the entire family. Plant stanols/sterols do not interfere with cholesterol lowering medications.

The National Cholesterol Education/Adult Treatment III program guidelines recommend plant sterols/plant stanols as part of a heart healthy eating plan. Eating a heart healthy low fat diet that include eating plenty of fruits, vegetables, whole grain foods, plant sterols/stanols, plus regular physical activity help reduce the risk of heart disease. The Food & Drug Administration approved the health claim regarding the role of plant sterols esters in reducing risk of heart disease.

Effectiveness has been shown with dosages of 2 to 3 grams plant stanols per day. The food industry has produced plant sterol/stanol enriched margarines to meet this higher intake needed for beneficial effects. Other products may be seen on the food market in the future.

Regular and light margarines are available, both with only trace amounts of trans fatty acids. In order to achieve the needed 2 grams or more of plant stanols per day, a serving size of 2 to 4 tablespoons per day is needed.

It is important that you eat a variety of foods to get all the nutrients you need. Use the Food Guide Pyramid as an example of the number of servings you should eat from each food group every day. If weight loss is desired, aim to select the lower number of recommended servings, but remember to select from all food groups daily.