Eating Nuts Every Day May Help Lower Your Risk of Respiratory and Heart Diseases

Nuts, Respiratory, Diseases

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Written by: Jenna Barrington

Eating Nuts Every Day May Help Lower Your Risk of Respiratory and Heart Diseases

An apple a day might keep the doctor away… but can it guarantee you live longer and healthier?

Turns out that eating nuts might be one of the top things you can do to avoid certain diseases and increase longevity!

A study recently published in the New England Journal of Medicine looked at the dietary habits of more than 100,000 Americans over 30 years. It found that eating nuts on a regular basis may decrease risk of potentially deadly respiratory disease, heart disease and cancer.  

Those who consumed nuts regularly were also 20% less likely to die during the course of the study when compared to those who avoided nuts.

This study also helped to debunk the myth that eating fat makes you fat. Those who consumed more nuts, which are full of healthy fats, tended to weigh less than their peers who didn’t eat nuts at all.

Nuts also contain lots of healthy vitamins, minerals and phytochemicals as well as antioxidant, anti-inflammatory and anti-cancer properties.

Nuts, Respiratory, Diseases

Tips To Add More Nuts To Your Diet

#1 Try lots of different kinds. Variety is key to getting a ton of different benefits from all the amazing nuts out there, as well as keeping things interesting. If you usually buy almonds, try pecans or Brazil nuts. Other excellent nuts to try include macadamias, pine nuts, walnuts, hazelnuts, cashews and pistachios.

#2 Eat nuts instead of processed snacks. Keep a baggie of mixed nuts in your purse or backpack to munch on when you need a pick-me-up. This can help you to avoid less healthier options while also providing you with a nutrient-rich energy boost.

#3 Try nut butters. Instead of only using peanut butter, branch out and try other nut butters like almond and cashew. You can find these at most stores or make them on your own.

Recipe: Banana Almond Superfood Shake

#4 Add nuts to all your homemade salads. Crumble up different kinds of nuts into your salad recipes to add a tasty crunch and excellent flavor.

Recipe: Thai Cashew Salad

Nuts, Respiratory, Diseases#5 Add nuts to stir-fries. Cashews or walnuts go extremely well with shrimp. You can also heat up nuts on their own in a pan for a roasted flavor.

#6 Use nuts for breading. Throw some nuts in a processor for an excellent grain-free breading alternative.

#7 Make homemade granola. Here’s one of our favorite recipes.

As you can see, nuts are an excellent addition to any diet and come with a host of benefits. For the majority of the time try to pick unsalted variety and then season them on your own if you need more flavor. I like to buy nuts and seeds in bulk (cheaper that way) and then freeze them so that they last a long time.

Try incorporating nuts into at least one meal or snack every day. You’ll be surprised at how many ways you can use them!

 

Jenna Barrington
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Jenna Barrington

Jenna Barrington is studying Therapeutic Nutrition and Holistic Medicine and aspires to be a practitioner, teacher and writer. She is passionate about education and helping others take control of their health.

Jenna lives with her husband in Utah and loves writing, cooking, green smoothies, training her dog, Japanese, spending time at the ocean, bungee jumping, walking barefoot in the grass and being with her family.
Jenna Barrington
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