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Here’s How Many Nuts And Seeds You Should Have For A Healthy Heart

The Kashmir Monitor





A new study has revealed that having nuts and seeds could be beneficial for our heart health. It is the protein in nuts and seeds which can help in improving the condition of our heart, states the study which was published in International Journal of Epidemiology. More than 80,000 people had participated in the study. Among these participants, the ones who consumed protein from red meat experienced a 60% increase in cardiovascular diseases and the ones who consumed proteins from nuts and seeds reported a 40% reduction in cardiovascular diseases.

The study reveals that apart from fats, proteins too play a role in increasing or reducing risks of cardiovascular diseases. It is the good fats in nuts and seeds which make them good for heart health.

Nuts and seeds are high in unsaturated fats which make them qualify as foods rich in good fats. Furthermore, nuts and seeds have good protein which further adds to their positive impact on health.


The study found that there might also be a biological impact of proteins in nuts and seeds which might be the one responsible for improved heart health. Researchers compared the effect of animal protein and the effect of plant protein in participants.

The study revealed that meat and plant protein are linked with cardiovascular outcomes in human beings. Protein factors of meat and nuts and seeds couldn’t be ascribed to other nutrients which are considered important for our cardiovascular health. Nuts and seeds can be included in your daily diet, unless you are allergic to them.

Dr Rupali Datta, clinical nutritionist, says that nuts and seeds contain healthy fats and are a fabulous source of anti-oxidants and fibre. “Walnuts and almonds are good for heart health. However, your overall diet should also be healthy and nutritious. Nuts are high in calories and hence their portion size must be taken into consideration. 1 ounce or 28 gms of nuts and seeds are recommended to be eaten a day,” she says.

“Studies have shown that nuts and seeds are helpful in lowering cholesterol and they also have a role to play in preventing inflammation which is linked to heart diseases. Nuts have both monounsaturated and polyunsaturated fats,” adds Dr Rupali.

Health benefits of eating nuts

Eating nuts specifically is helpful in terms of regulating cholesterol levels in the body. They bring down low-density lipoprotein (LDL, or “bad”) cholesterol level. This prevents build-up of plaque in the blood vessels. Eating nuts helps in reducing inflammation related to heart diseases.

Nuts are rich in omega-3 fatty acids which prevents heart rhythms that can lead to heart attacks.


Fibre content in nuts helps in bringing down cholesterol levels in the body. Eating fibre makes you feel full for longer.

Nuts are also rich in Vitamin E. Vitamin E plays a role in preventing development of plaque in arteries. Plaque in arteries can narrow down the arteries, cause chest pain and may even lead to heart attack or coronary artery disease. Dr Rupali says that Vitamin E is a very potent antioxidant.

Health benefits of eating nuts and seeds

Besides, eating nuts and seeds has been considered good for weight loss as well. A handful of nuts and seeds is a powerhouse with essential nutrients and vitamins. They reduce inflammation considerably and also help in boosting the body’s immune system.

Speaking of weight loss, since nuts and seeds are rich in fibre, they help in keeping full for longer and prevent in unnecessary hunger pangs. One tends to eat less after consuming fibre and this ultimately garners the weight loss process. Eating fibre is also helpful in regulating cholesterol levels in the body.

chia seeds

Fibre binds to bile acids which are important for digesting fat. This is a process which decreases the absorption of fat and uses cholesterol to replace bile acids excreted when they are bound to fibre.

Nuts and seeds also contain some minerals essential for the body. These include calcium, zinc, magnesium and phosphorus – all of which are good for maintaining healthy bones. These minerals give a boost to immunity in the body and increases energy levels. These minerals also reduce inflammation in the body.

(Dr Rupali Datta is a clinical nutritionist based in Delhi)

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Weight Loss Tips Recommended by Personal Trainers

The Kashmir Monitor



Weight loss is something that we all struggle with. Sometimes we are successful in reducing our weight but more often than not, the number in the weighing scale slowly creeps back up. Most of us have already tried the latest diet trend in the hopes that it will lead us to a better looking us, but then, life happens and we forget that we are on a diet or that we feel frustrated with the lack of results. Still, we keep on finding ways to get rid of the excess pounds that we are carrying. With that being said, it might be a good idea for us to stop for a while and take stock of what personal trainers have got to say about losing weight. Who knows? We might pick up a thing or two about their weight loss tips that we can apply in our day to day lives. Here are some suggestions that you might want to consider.

Stay away from booze and sugar

If you really want to lose weight then ditch the sugar and booze. These two are known to be calorie-laden which is why they contribute to weight gain. If you can’t stay away from drinking alcoholic beverages, you can limit to a glass for girls and two glasses for men. As for the refined sugars, there are natural sweeteners available such as honey and stevia.


Don’t go more than 3 hours without eating

Although the exact science for this is still being studied, it appears that eating snacks in between meals can help keep your blood sugar levels steady. This means that your energy level will remain stable throughout the day and less sugar or carb binges which can cause weight gain on your part.

Mix your exercises up

Another tip that personal trainers have given with regards to losing weight is to mix your fitness routine as much as possible. Sticking to the same program for months will cause you to hit a plateau in your progress which can make you feel frustrated with the lack of improvement. A better option would be to mix your exercises so that your muscles will remain guessing as to which muscle group will be tested. The best part is that you are constantly strengthening and conditioning your muscles for a more even looking physique.

Drink plenty of water

Who would have thought that even the simplest act can do your weight loss goal a whole lot of good? Drinking water constantly can help flush the toxins from your body while ensuring that your skin remains properly hydrated. Water can also help improve digestion so that your body will be able to absorb nutrients from the food that you eat better.

These are just a few tips that you might want to consider the next time you are planning on shedding weight. What’s great about these fitness tips is that they are simple enough to follow but will get you amazing results in no time.

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Study: Dietary supplements won’t help you live longer

The Kashmir Monitor



Doctors at Tufts University in Massachusetts, the US, say it’s pretty clear that supplement use has no benefit for the general population and is not a substitute for a healthy balanced diet.

Their research found that vitamins A and K, magnesium, zinc and copper were linked to a lower risk of death from heart disease or stroke — but only when they came from foods, wrote.

Coauthor Fang Fang Zhang, an associate professor of epidemiology at the Tufts University Friedman School of Nutrition Science and Policy, said getting nutrients in the right quantities from food was associated with a longer life.


In fact, Zhang said some supplements even appear to have health risks. People who took high doses of calcium supplements had a 53 percent higher risk of dying from cancer than people who were not taking supplements,

However, if you have been diagnosed as deficient in a certain nutrient, don’t stop taking it without talking to your doctor first.

The research team used data from 30,000 US adults who participated in a National Health and Nutrition Examination Survey from 1999 to 2010.

The research was published in the Annals of Internal Medicine.

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Whitening products may damage teeth:Study

The Kashmir Monitor



Teeth whitening products – that promise to make your smile brighter – may also be causing tooth damage, a study has found.

Scientists at Stockton University in the US found that hydrogen peroxide, the active ingredient in over-the-counter whitening strips, can damage the protein-rich dentin tissue found beneath the tooth’s protective enamel.

The tooth is made of three layers: the outer tooth enamel, an underlying dentin layer and connective tissue that binds the roots to the gum.


Most studies of whitening strips have focused on tooth enamel, which contains very little protein.

The team focused on dentin, which makes up most of the tooth and has high levels of protein, most of which is collagen.

It is well established that hydrogen peroxide can penetrate the enamel and dentin. Previous work by the researchers showed that collagen in the dentin layer decreased when teeth were treated with whitening strips.

“We sought to further characterise what the hydrogen peroxide was doing to collagen. We used entire teeth for the studies and focused on the impact hydrogen peroxide has on the proteins,” said Kelly Keenan, associate professor at Stockton University.

The researchers demonstrated that the major protein in the dentin is converted to smaller fragments when treated with hydrogen peroxide.

In additional experiments, they treated pure collagen with hydrogen peroxide and then analysed the protein using a gel electrophoresis laboratory technique that allows the protein to be visualised.

“Our results showed that treatment with hydrogen peroxide concentrations similar to those found in whitening strips is enough to make the original collagen protein disappear, which is presumably due to the formation of many smaller fragments,” Keenan said in the statement.

The researchers point out that their experiments did not address whether collagen and other proteins in the teeth can be regenerated, so it is unknown if the tooth damage is permanent.

Next, they plan to further characterise the protein fragments released when collagen is treated with hydrogen peroxide and determine if hydrogen peroxide has the same impact on other proteins in the teeth.

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