Daijiworld Media Network - Mangaluru

Mangaluru, Nov 9: Heart disease remains one of the world’s most pressing health concerns, but experts say small dietary adjustments — such as adding cashews to daily meals — can significantly support heart health.

Cashews, rich in heart-friendly monounsaturated and polyunsaturated fats, are also packed with magnesium, potassium, and antioxidants that help lower blood pressure, balance cholesterol, and reduce triglycerides — three major risk factors for cardiovascular disease.

According to a study published in Current Developments in Nutrition, regular cashew consumption was linked to notable reductions in blood pressure and triglyceride levels, suggesting potential benefits for long-term heart protection.

Unlike saturated fats found in processed foods, the healthy fats in cashews help lower harmful LDL cholesterol and maintain good HDL cholesterol, preventing plaque buildup in arteries and improving blood circulation.

Cashews are also known to regulate blood pressure naturally. Magnesium relaxes blood vessels, while potassium balances sodium levels, reducing strain on the heart. Studies show that those who include nuts in their diet generally have healthier blood pressure readings.

In addition, cashews are rich in antioxidants like polyphenols and tocopherols, which reduce inflammation and protect blood vessels from oxidative damage — two key contributors to heart disease.

Despite being calorie-dense, cashews aid in weight management by keeping hunger in check, thanks to their protein, fibre, and healthy fat content. Research indicates that regular nut consumers often have a lower body mass index (BMI) compared to those who avoid them.

Nutritionists recommend eating 5–10 unsalted cashews daily or adding them to salads, smoothies, and stir-fries for texture and nutrients. Choosing raw or dry-roasted varieties is best, while moderation — around one small handful per day — remains key.

However, experts caution against overconsumption due to high calorie content and advise avoiding salted or fried cashews to prevent excess sodium intake. People with nut allergies should avoid cashews altogether.

With consistent use as part of a balanced diet rich in fruits, vegetables, and whole grains, cashews can be a simple yet powerful ally in maintaining a strong, healthy heart.