08/27/2021 6:01 AM
Clarín.com
Good Life
Updated 08/27/2021 6:01 AM
They are the most suggested healthy "snack": easy to transport, they generate satiety, they have
high nutritional value
and they provide healthy fats considered cardioprotective.
Now, two new studies add new evidence that supports the advice to enrich the diet with the consumption of nuts.
The first, led by researchers from Harvard University, found a connection between regular nut consumption and
greater longevity
, as well as a lower risk of death from cardiovascular disease.
The other, carried out by colleagues at the University of Georgia, showed that a diet enriched with pecans can
improve cholesterol levels
.
Feed longevity
"What we have learned from this study is that even a
few handfuls of walnuts per week
can help promote longevity, especially among those whose diet quality is not excellent," said Yanping Li, leader of the first paper and principal investigator of the Department of Nutrition, Harvard School of Public Health.
"It is practical advice that may be feasible for many people looking to improve their health, which is the most important thing for many people," he added.
What did the job find?
that a higher consumption of walnuts, both in terms of quantity and frequency, may be associated with a lower risk of death and an
increase in life expectancy
in older adults.
As a snack or in preparations, walnuts are a versatile food that is easy to incorporate.
Photo Shutterstock.
Quantity and frequency
But what is the ideal measure of quantity and frequency?
According to the study, published in
Nutrients
and supported by the California Nut Commission,
five or more servings
of nuts per week (nearly 30 grams each) may provide the greatest benefit for mortality risk and hope of life.
One serving of walnuts provides a number of
important nutrients
for optimal health, including protein (4g), fiber (2g), magnesium (45mg) and essential omega-3 ALA (2.5g).
Eating five or more servings of walnuts per week was associated with a 14% lower risk of death (from any cause),
a 25% lower risk of dying from cardiovascular disease,
and an approximately 1.3-year increase in life expectancy , compared to consuming walnuts.
Taking two to four times a week could also have its benefits, as the study found a 13% lower risk of death overall, a 14% lower risk of dying from cardiovascular disease, and a gain in about a year of life, compared to non-consumers.
And even among people on a suboptimal diet, only a
half-serving-per-day increase
in walnut consumption was associated with benefits.
For this study, the researchers examined data from more than 67,000 women and 26,000 men with an average age of 63 years.
They were followed for 20 years and their dietary intake was assessed every 4 years.
As this is a prospective observational study, the results do not prove cause and effect, but they do shed light on how walnuts can
contribute to an
overall
healthy lifestyle
that promotes longevity, the researchers say.
The study found that participants who ate higher amounts of nuts tended to be
more physically active
, eat a healthier diet, consume less alcohol, and take multivitamins.
Pecan nuts.
Photo Shutterstock.
Less cholesterol
Meanwhile, the study carried out by researchers at the University of Georgia, also in the United States, focused on a
specific variety of nuts: pecans
.
The results of the controlled trial they conducted were published in
The Journal of Nutrition
.
The article points out that participants at risk of cardiovascular disease who ate walnuts during an eight-week intervention showed significant improvements in total cholesterol, triglycerides and low-density lipoproteins (LDL) or "bad" cholesterol.
In this case, the researchers assigned 52 adults ages 30 to 75 who were at increased risk of cardiovascular disease to one of three groups: one
consumed 68 grams
(about 470 calories) of walnuts per day as part of their regular diet;
a second group substituted pecan nuts for a similar amount of calories from their usual diet, and those enrolled in the control group did not consume nuts.
"This dietary intervention was
extremely successful,
" said Jamie Cooper, a professor in the department of nutritional sciences and one of the study's authors.
"We had some people who went from having high cholesterol at the beginning of the study to no longer in that category after the intervention."
The researchers saw an average drop of 5% in total cholesterol and between 6% and 9% in LDL among the participants who consumed nuts.
“Not only did adding walnuts to the diet lead to a
greater and more consistent reduction
in total and LDL cholesterol compared to many other lifestyle interventions, it may also be a more sustainable approach to long-term health Cooper stated.
"Some research shows that even a 1% reduction in LDL is associated with a small reduction in the risk of coronary artery disease, so these drops are definitely
clinically significant
."
The authors of the work believe that the mechanisms that drive the improvements are linked to the bioactive properties of pecans, which are rich in healthy fatty acids and fiber, which is related to lower cholesterol levels.
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