Walnuts

In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year. Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic Q. How do walnuts help your heart health? Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk. 1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function. 3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern. 4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme. Q. What is the ideal portion of walnuts one should consume? Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness. Q. What is the best time of the day to eat walnuts? Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep. Q. Five simple ways to include walnuts in your daily diet Ans. Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3 Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )  Read More► Fasting With Diabetes?

Amid hectic work schedules, tentative vacay plans, and the never-ending to-do list that's lingering on us, you'd agree that we are all doing the best we can to live the fullest and stay fit in our small but unique way. And days like, June 21, which is celebrated every year as International Yoga Day, act as a gentle reminder to embrace health and wellness. According to the Ministry of AYUSH, yoga is key to improving flexibility, strength, balance, and attaining harmony. And its popularity across the globe is proof enough. What is important to remember here, however, is the fact that this ancient practice alone can't help you achieve your health and fitness goals. Yoga and a nutritious, balanced diet go hand in hand, and eating the right foods ensure your body gets the essential nutrients it requires for optimal health - not just body but also minds. "Adding a handful of walnuts to your daily diet can set you off to a great start and fuel your brain and body", shares Naaznin Husein, Nutritionist, Yoga Consultant, and founder of Freedom Wellness Management, "By a handful, approx. 28g of walnuts that contain 4g protein, 2g fiber, and 2.5g plant-based omega-3 ALA. All these beneficial nutrients are known to support the health of our heart, brain, and gut." Did you know that California walnuts are produced under stringent quality controls that exceed California inspection standards, reputed to be the world's toughest? It's a long road from planting a walnut orchard to delivering fresh, delicious walnuts to our local markets. Not only this, these wonderful crunchy and mildly sweet wonder nuts, when added to our daily diet, can help in overall wellness, shows research: Say Hello to A Healthy Heart: Loaded with good fats (plant-based omega-3 ALA), walnuts, as part of a nutritious and balanced diet, may decrease the risk of heart disease and stroke. They help maintain healthy cholesterol levels and decrease blood pressure, two of the major risk factors for heart disease. Focus on Immunity: Walnuts are a good source of plant-based vitamin B, zinc, and selenium the trio that boasts of the potential to ensure normal functioning of our immune system as per FSSAI's Eat Right During Covid 19 guidelines. Weight Maintenance: Most of us exercise to lose weight and get into the perfect shape. While walnuts may not make you shed those extra calories, they sure help along the way. Research shows walnuts' potential role in influencing appetite hormones that make you feel full for longer. Which, in turn, avoids unnecessary cravings. Reduce The Risk of Diabetes: One of India's most common and concerning diseases is diabetes, especially type 2 diabetes. It has been discovered that walnuts, as part of a healthy diet, may help manage diabetes and metabolic syndrome. A study representing more than 34,000 American adults suggests those who consume walnuts may have about half the risk of developing type 2 diabetes, compared to adults who do not eat nuts.6 Here are some quick hacks Nutrition and Yoga expert, NaazninHusein recommends adding walnuts into the daily diet regime : Blend it into your pre-workout/post-workout smoothie to keep yourself energized. Toss it into your salad or trail mix to transform them into an omega-3-rich meal/snack. Add them to your curries and tikkas, and you can say goodbye to the cream for good. Coat your meat and seafood with chopped walnuts for that extra crunch and nutrition quotient. Indulge in a handful of walnuts to fix your mid-meal hunger pangs. (N. Lothungbeni Humtsoe ) Read More► 8 Reasons Why You Need to Meditate Daily

Women in their late 50s and early 60s who consumed at least two servings of walnuts per week had a greater likelihood of healthy aging compared to those who did not eat walnuts, researchers have found. In the study, published in the Journal of Aging Research, "healthy aging" was defined as longevity with sound mental health and no major chronic diseases, cognitive issues or physical impairments following the age of 65. Previous research found that eating walnuts may have a positive impact on reducing the risk for physical impairments in older adults as well as cognitive decline. Additionally, others in the same research group have found decreases in cardiovascular disease and type 2 diabetes - all conditions that become more common as we age. There is no one solution to slowing down the effects of aging, but adopting the right habits, like snacking on a handful of walnuts, can help. In this study, the researcher Francine Grodstein from Brigham and Women's Hospital in the US, looked at data from 33,931 women in the Nurses' Health Study (NHS) to evaluate the association between nut consumption and overall health and well-being in aging. Between 1998-2002, female nurses in the NHS were asked about their diet (including total nut consumption); evaluated for chronic diseases (such as cancer, heart attack, heart failure, stroke, type 2 diabetes and Parkinson's disease); and assessed for memory concerns, mental health and physical limitations (including daily activities like walking one block, climbing a flight of stairs, bathing, dressing oneself and pushing a vacuum cleaner). Of the study participants, 16 per cent were found to be "healthy agers," defined as having no major chronic diseases, reported memory impairment or physical disabilities as well as having intact mental health. Although previous research has connected a healthy diet, including walnuts, to better physical function among older men and women, this study only included women. According to the researchers, more research is needed to understand if these results hold true among men. Additionally, participants were not assigned to eat walnuts or other foods; they were simply asked about their dietary choices. As an observational study, this does not prove cause and effect. However, the research does shed light on simple habits that can influence health during later years in life - such as eating walnuts, the researchers said. Read More - Why opt for walnuts

Walnuts come packed with a plethora of health benefits and also make it to the superfoods list. Including them in your daily diet may help ward off cardiovascular diseases, cancer, diabetes and chronic inflammation. Moreover, research suggests, walnuts as part of a healthy diet may play a role in helping to maintain and improve physical and cognitive health as people age. An initiative by California Walnuts, ePower of 3', urges people to include at least three handfuls of these nutty delights in their weekly diet. Here are the top three reasons to include walnuts in your diet: Good fats Walnuts are predominantly made up of good, unsaturated fats including the essential omega-3 alpha-linolenic acid. Of the 18g of total fat in 28g of walnuts, 13g are polyunsaturated and 2.5g are monounsaturated, making them an ideal choice for a good-fat-food. According to FSSAI's Eat Right Guidelines, one must replace saturated and trans fat with monounsaturated and polyunsaturated fats naturally found in nuts, fish, and vegetable oils. Plant-powered protein Consuming a variety of foods, including differently coloured seasonal vegetables and fruits, is essential to maintain a balanced diet. Protein can be found in plant foods such as nuts, seeds, legumes, pulses and soy-based foods. Plant proteins can be mixed and matched with other sources including seafood, lean meats and poultry, eggs, and dairy to help provide the balanced nutrition you need. One-fourth cup walnuts are equal to 4g of satisfying plant-based protein. Nutrients, now Walnuts offer a spectrum of beneficial nutrients that fit a variety of eating plans from Mediterranean and vegetarian to lower carbohydrate diets. Beyond good fats and plant protein, they are a natural source of antioxidants, gluten-free, and lower in carbohydrates (4g total per 28g, including 2g of fiber). They can enhance almost any healthy eating plan to support an active lifestyle and provide the staying power you need to go the extra mile. (Agency) Read More >>> Being Nut-wise: Busting the myths about almonds