Many patients with coronary heart disease hear the advice to eat nuts and ask me with wide-eyed amazement, “Aren’t nuts full of oil? It’s not healthy, is it?” . However the creation of the world! What seems like logical reasoning is also factually incorrect, but it is also true that the public has a deep-rooted misunderstanding of nuts. The New England Journal of Medicine lists nuts and seeds as one of the top twelve cardiovascular disease culprits, even higher than hypercholesterolemia. What are nuts? A nut is the fruit of a plant, strictly defined botanically as a fruit consisting of a hard pericarp and a seed, the pericarp of which does not crack when the fruit ripens. In a broader sense, nuts refer to a wide variety of dried seeds with hard shells. Nuts are generally divided into two categories: first, tree nuts including almonds, cashews, hazelnuts, walnuts, pine nuts, chestnuts, pistachios, macadamia nuts, etc.; and second, seeds including peanuts, sunflower seeds, pumpkin seeds and watermelon seeds. Nuts are rich in n-3 unsaturated fatty acids, phytosterols, vitamin E, plant fiber and levulinic acid, it is this many beneficial ingredients to produce a beneficial heart health. Will eating nuts make me fat? Nuts are high in calories and can make you fat if you eat too many of them. This is a concern for most people. A number of studies have shown that, on the basis of strict restriction of total calories, adding nuts will not lead to weight gain, but help to lose weight. 4 years of adherence to a daily portion of nuts, fruits, vegetables, whole grains and yogurt, respectively, can make the weight loss of 0.26, 0.22, 0.10, 0.17 and 0.37 kilograms, the weight-loss effect of nuts is second only to yogurt. On the basis of controlling the total calories, do not have to worry too much about the calories of nuts will cause obesity, it should be said that nuts are a healthier source of calories. Can eating nuts cause diabetes? Will the calories of nuts raise blood sugar? This is also a common concern. Recent studies have shown that regular consumption of tree nuts can lower blood glucose in metabolic syndrome (which further develops into diabetes) by 0.08 mmol/L. Eating walnuts twice a week can reduce the risk of diabetes by 21%. Two meta-analyses were recently published with different conclusions on whether nuts reduce the risk of diabetes due to inconsistent inclusion of studies. Most of the current findings support that eating nuts in moderation not only does not cause diabetes, but helps prevent it. Can eating nuts lower cholesterol? In fact, studies have found that moderate intake of nuts is beneficial in controlling and preventing cardiovascular diseases. Nuts can lower serum cholesterol levels. After replacing foods such as fat, butter, and red meat, which account for 20% of total calories, with walnuts for 4 weeks, total cholesterol dropped by 0.58 mmol/L and LDL cholesterol (bad cholesterol) dropped by 0.47 mmol/L. Another study has also found that walnuts can lower total cholesterol and bad cholesterol by 0.27 and 0.29 mmol/L, respectively. and cholesterol is considered to be a coronary heart disease The main culprit. Can eating nuts prevent heart disease? A study published in the American Journal of Clinical Nutrition found that eating nuts can prevent coronary heart disease and high blood pressure, and extend life expectancy. The New England Journal of Medicine published a study that concluded that a small daily intake of nuts can prevent heart disease and extend life. Compared with never eating nuts, the risk of death was reduced by 7%, 11%, 13%, 15%, and 20% for less than one, one, two to four, five to six, and more than seven times a week, respectively, mainly reducing the risk of dying from cancer, heart disease, and respiratory disease. A handful of nuts a day reduces the risk of death by 20% and prolongs life! How to eat nuts to be healthy? Although nuts are good, you can not be greedy, long-term persistence and eat in moderation better results. The American Heart Association recommends more than four times a week intake of nuts, each time 1 ounce (28 grams, previous research and nutritional guidelines will be defined as 1.5 ounces, equivalent to 42 grams. This was revised to 1 serving equals 1 ounce based on the latest research and the American Heart Association’s recommendations), which equates to a small handful per day. A small handful of unsweetened, salted and unfried plain nuts is best at breakfast each day, or at afternoon tea. Instead of red meat, add nuts to tossed gazpacho or nuts to sauteed vegetables. It can reduce the intake of saturated fat, but also to ensure that the calories and essential fatty acids, increase the intake of micronutrients, and maintain the flavor of the aroma and beauty of the taste, such as cashews celery.