Cashews are one of the most delicious and healthy nuts and have long been popular all over the world. This delicacy is known for its high protein, fat and vitamin content.
Cashews were discovered by Europeans around 1558. Because of their hard, somewhat hard-to-break shells, they were initially thought to be inedible. However, over time, they realized that the hard part was the skin, not the seeds.
Interestingly, local monkeys taught the indigenous people how to consume cashews. The consumption of cashew nuts spread all over the world after Europeans discovered how delicious they are.
In botany, cashews are known as “wonder nuts” because they are the only nuts that appear outside the fruit. Our favorite cashew nuts can be used as meals or snacks and are widely available in the local markets.
Nuts have played an important role in the diets of many cultures throughout the ages due to their high energy and nutritional content and wide range of flavors and tastes. Moreover, a handful of cashews a day has been linked to several health benefits due to their special nutritional composition.
Cashews: an overview
The cashew seed is produced by the cashew tree (Anacardium occidentale). This tropical evergreen tree is native to South America. Cashew seeds are frequently used as a snack (cashew nut), made into cheese or butter, or consumed on their own.
Cashews are rich in calories (553 calories per 100 grams)But these nuts are a powerhouse of nutrients that are good for your heart health, blood sugar control and so much more.
Read more: Cashews – benefits, nutrition facts, and more
According to the USDA, 100 grams of cashews contain 18.2 grams of protein, 30.2 grams of carbohydrates, 43.8 grams of fat, and 3.3 grams of fiber. It also contains many essential vitamins and minerals, such as calcium (37 mg), iron (6.68 mg), magnesium (292 mg), phosphorus (593 mg), potassium (660 mg), and many more.
Some people, especially those with a nut allergy, can also be allergic to cashews. Therefore, some may experience shortness of breath, itching in the nose, throat, eyes, and skin, vomiting, nausea, and abdominal pain after eating cashews. Avoid cashews at all costs if you are allergic to them or experience any of the symptoms listed.
Cashews for cholesterol
Your body needs small amounts of the waxy substance known as cholesterol to function efficiently. However, complications may arise when the levels of LDL cholesterol in the blood increase and remain high for a long time.
This waxy substance can harden and block arteries and even cause heart attacks and strokes. Therefore, keep your total cholesterol level below 200 milligrams per deciliter.
Read more: What is considered dangerously high cholesterol
Increased nut consumption can significantly and permanently reduce the risk of death from cardiovascular and coronary heart disease, which is likely due to the high antioxidant content of nuts. The high magnesium content of cashews may also help prevent heart disease in addition to lowering bad cholesterol levels.
Ischemic heart disease often results when the heart does not receive enough blood. Adequate magnesium consumption may reduce the risk of this condition.
Compared to other nuts, cashews contain a lower amount of fat. Oleic acid, which is particularly vital to health, is present in higher concentrations than cashews. The lower cholesterol and increased antioxidant capabilities of cashews help prevent several heart diseases. Unsaturated fats, which are good for the heart, make up approximately 82% of the total fat.
Unsaturated fatty acids, including monounsaturated and polyunsaturated fatty acids, are abundant in cashews. Also included is a wide range of vitamins, minerals, amino acids, phytosterols, and fiber. A daily serving of cashews is associated with a lower risk of cardiovascular disease, diabetes, weight gain, gallstones, and migraines.
Research in people with diabetes shows that supplementation with a low-fat, unsaturated fat diet lowered triglyceride levels. One of the forms in which blood carries fat is triglycerides. The risk of heart disease can increase with high triglyceride levels. As a result, people with diabetes must eat monounsaturated fats.
Researchers suggest that eating less copper increases blood cholesterol levels. Like humans, copper deficiency leads to increased HMG-CoA reductase activity. The same enzyme is targeted in the treatment associated with cholesterol drugs. A handful of cashews, or a tablespoon of nut butter, should be eaten at least four times a week to reduce the risk of cardiovascular disease and coronary heart disease.
Research indicates that cashews have many health benefits, including heart-protecting benefits. Plus, cashews have additional heart health benefits that go beyond just lowering LDL and total cholesterol. Research findings on the effects of cashew consumption on blood pressure and HDL levels were published in the January 2018 issue of the Journal of Nutrition. Eating cashews during the 12-week trial increased HDL levels and decreased blood pressure.
Cashews increase the levels of HDL (good) cholesterol in the body. Thus, individuals who consume it at least twice a week tend to accumulate less fat than those who consume it less frequently or occasionally. In addition, cashews contain a large amount of magnesium. So cashews can be a magic solution if you suffer from insomnia and feel like snacking during late hours. It’s more than just a healthy snack option. It also promotes sound sleep. In turn, it helps you better manage your metabolic health.
It is very easy to incorporate cashews into your diet. Eat it as is or with a mix of nuts and dry fruits. Many gravies use cashew nuts as a base. It can replace curd or cream in vegetarian meals.
Cashews do not contain any cholesterol. Cashews are a nutrient powerhouse that boosts HDL cholesterol and reduces LDL cholesterol. As a result, cashews have heart-healthy qualities that can lower cholesterol and blood pressure. Cashews can also be a part of a weight loss diet plan if eaten in moderation. In addition, cashews can control blood cholesterol levels.
Discuss nutrition with HealthifyMe nutrition experts
The primary goal of treating high cholesterol is healthy lifestyle and weight management. In addition, an oral medication regimen and a healthy lifestyle can help manage the condition in inherited cases. Changes to your diet and exercise routine are also part of the initial course of treatment for elevated HDL cholesterol levels.
Read more: Cholesterol diet plan – types, symptoms and foods to eat
The cholesterol content in cashew nuts is zero. Cashews are an incredible food source that raises HDL and lowers LDL cholesterol. Cashews can also be part of a weight loss diet plan if used in moderation. A lipid profile test measures the number of fats in your blood. Fat, triglycerides, and cholesterol are all components of fat.
Test results determine your risk of heart disease. Creating the best health plan for you will be easier if you know your cholesterol level. HealthifyMe is a health and fitness tracking app with technology to monitor weight loss, exercise, water intake, and food intake.
continuous glucose monitoring It is part of HealthifyPro’s five-step plan for a healthy metabolism. Getting real-time coaching advice from experts can be helpful. Additionally, you can take advantage of these benefits by maintaining healthy cholesterol levels and boosting your metabolic health.
HealthifyMe is one of the leading health and wellness platforms in Asia. It offers several services that help you understand dietary choices in relation to cholesterol levels and other health concerns. Personalized nutrition plans and easy-to-sync food and activity trackers for phones and laptops are included in these services.
Men and women may get in shape and lose weight more easily with the help of the app, which also provides equipment-free home workout videos.
The tool also creates highly customized diet plans from renowned nutrition experts that take into account your current cholesterol level, desired weight, projected BMI, calorie limits, and dietary preferences.
HealthifyPro is the expert solution for your cholesterol levels if you’re looking for a high-tech solution that provides one-on-one help in real time.
A daily serving of cashew nuts is very beneficial in preventing cancer, diabetes, weight gain, gallstones, migraines, high cholesterol and various heart diseases.
Many of the trace minerals present in cashew nuts are very beneficial for our bodies. In addition, it maintains bone health. The beneficial cholesterol known as high-density lipoprotein (HDL) is boosted by a handful of cashews.
It reduces low-density lipoprotein (LDL), or “bad” cholesterol. Cashews contain copper, which is an important antioxidant. Hence, when cashews are incorporated into our diet, they help us maintain good health.
Higher HDL and lower LDL cholesterol levels are commonly suggested by health professionals to reduce the risk of cardiovascular disease. Making lifestyle modifications significantly lowers cholesterol.
You can better understand your food choices HealthifyMe app, which can analyze low-density lipoprotein cholesterol and other metabolic parameters. You can also reach your fitness and weight loss goals with HealthifyMe by making minor adjustments and monitoring your diet and exercise level.