Nuts: Reduced Disease Rates & Improved Longevity.

Page Summary: Clips, Quotes & Links to 30+ Science News Reports on the Health Benefits of Eating Nuts.

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Nut Consumption Associated with Reduced Cardiovascular Disease (CVD) & Lower Overall Mortality:

The British Journal of Nutrition reports a study of 467,489 people: “we found that higher nut consumption is associated with a lower risk of all-cause mortality, total CVD, CVD mortality, total CHD, CHD mortality and sudden cardiac death.”
CVD means cardiovascular disease. CHD means coronary heart disease.
Reference: “A systematic review and meta-analysis of nut consumption and incident risk of CVD and all-cause mortality”, British Journal of Nutrition, 2016 Jan 28;115(2):212-25; at https://www.ncbi.nlm.nih.gov/pubmed/26548503

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From a 2010 report in the journal Circulation: “1 serving per day of nuts was associated with a 30% lower risk of CHD [coronary heart disease] compared with 1 serving per day of red meat
Reference: “Major dietary protein sources and risk of coronary heart disease in women”, Circulation, 2010 Aug 31;122(9):876-83 at https://www.ncbi.nlm.nih.gov/pubmed/20713902 and http://circ.ahajournals.org/content/122/9/876

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During 2018 a large study [1] on cardiovascular disease (CVD) was published. It reported that: “people who consumed large amounts of protein from nuts and seeds experienced a 40-percent reduction in CVD.” Also that “people who consumed large amounts of meat protein experienced a 60-percent increase” in CVD mortality.” [2]
In other words the hazard ratios they found for CVD mortality were:
– 0.60 for the ‘Nuts & Seeds’ protein factor.
– 1.61 for the ‘Meat’ protein factor.
Those being “highest vs lowest quintile of factor scores”. [1]
References:
[1] “Patterns of plant and animal protein intake are strongly associated with cardiovascular mortality: the Adventist Health Study-2 cohort”, International Journal of Epidemiology, 2018 Apr 2; https://academic.oup.com/ije/advance-article-abstract/doi/10.1093/ije/dyy030/4924399
[2] “Meat protein is unhealthy, but protein from nuts and seeds is heart smart. Study reports major comparison of animal, plant proteins.” Link: https://www.sciencedaily.com/releases/2018/04/180403111106.htm

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The American Medical Association’s Internal Medicine journal reports from a study of more than 200,000 people in the USA & China: “Nut consumption was associated with decreased overall and cardiovascular disease mortality across different ethnic groups and among individuals from low SES groups. Consumption of nuts, particularly peanuts given their general affordability, may be considered a cost-effective measure to improve cardiovascular health.”
Reference: “Prospective evaluation of the association of nut/peanut consumption with total and cause-specific mortality”, JAMA Internal Medicine, 2015 May;175(5):755-66; at https://www.ncbi.nlm.nih.gov/pubmed/25730101

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From reports about the long-living Vegetarian Seventh-Day Adventists of California:

A 2001 report in Archives of Internal Medicine states: “those who consume more nuts have been shown to have 35% to 50% lower rates of coronary events in 4 of the largest cohorts in nutritional epidemiologic studies. This is probably due in part to the blood cholesterol–lowering effects of nuts, and perhaps to their unusually high content of antioxidant vitamin E…”
Reference: “Ten years of life: Is it a matter of choice?”, Archives of Internal Medicine, 2001 Jul 9;161(13):1645-52; at https://www.ncbi.nlm.nih.gov/pubmed/11434797

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From American Journal of Clinical Nutrition: “Results associating diet with chronic disease in a cohort of 34,192 California Seventh-day Adventists… significant protective associations between nut consumption and fatal and nonfatal IHD [ischemic heart disease] in both sexes… The lifetime risk of IHD was reduced by ≈31% in those who consumed nuts frequently and by 37% in male vegetarians compared with nonvegetarians…”
Reference: “Associations between diet and cancer, ischemic heart disease, and all-cause mortality in non-Hispanic white California Seventh-day Adventists”, American Journal of Clinical Nutrition, September 1999 vol. 70 no. 3 532s-538s; at http://ajcn.nutrition.org/content/70/3/532s

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From JAMA’s Archives of Internal Medicine: “Conclusion: Our data strongly suggest that the frequent consumption of nuts may protect against risk of CHD [coronary heart disease] events. The favorable fatty acid profile of many nuts is one possible explanation for such an effect.”
Specifically: “Subjects who consumed nuts frequently (more than four times per week) experienced substantially fewer definite fatal CHD events (relative risk, 0.52…) and definite nonfatal myocardial infarctions (relative risk, 0.49…), when compared with those who consumed nuts less than once per week…”
Reference: “A possible protective effect of nut consumption on risk of coronary heart disease – The Adventist Health Study”, Archives of Internal Medicine, 1992; 1521416- 1424; at https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/616417

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“According to Gary Fraser, a doctor and professor at the Loma Linda University School of Medicine, “Adventists who consumed nuts at least five times a week had about half the risk of heart disease of those who didn’t. This was true of men, women, vegetarian, non-vegetarian–we split the population up about 16 or 17 different ways and each time asked the question, ‘Does nut consumption matter?’ And every time we saw that it did.” The nut eaters also lived two years longer than those who did not regularly consume nuts…”
https://www.theatlantic.com/health/archive/2013/02/the-lovely-hill-where-people-live-longer-and-happier/272798/

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Some of the clips by Dr Michael Greger MD on the Health Benefits of Nuts:

Which Nut Fights Cancer Better?
Excerpt: “Within hours the blood of those fed walnuts is able to suppress the growth of breast cancer cells in a petri dish. Which nut might work best, though… these final three are the winners, causing a dramatic drop in cancer proliferation at just tiny doses: walnuts and pecans, with the bronze going to peanuts… This was nuts versus human liver cancer cells… They found similar results pitting nuts against human colon cancer cells… And, the blood of those eating walnuts suppressed the growth of human breast cancer…”
Clip: https://www.youtube.com/watch?v=EdfHlNXQ9PU
Text: https://nutritionfacts.org/video/which-nut-fights-cancer-better/

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How Do Nuts Prevent Sudden Cardiac Death?
Most men and women who die of heart disease, our #1 killer, die suddenly without any known history of heart problems. Nut consumption, however, has been associated specifically with decreased risk of sudden cardiac death, which may be due to magnesium, a mineral found predominantly in whole grains, greens, beans, nuts, and seeds.
Clip: https://www.youtube.com/watch?v=BrJ2HY4EnRA
Text: https://nutritionfacts.org/video/how-do-nuts-prevent-sudden-cardiac-death/

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Walnuts & Artery Function
Not eating walnuts may double our risk of dying from heart disease (compared to at least one serving a week)—perhaps because nuts appear to improve endothelial function, allowing our arteries to better relax normally.
Clip: https://www.youtube.com/watch?v=0Mt_OxSKKZ0
Text: https://nutritionfacts.org/video/walnuts-and-artery-function/

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Nuts May Help Prevent Death
Just a few small servings of nuts a week may increase our lifespan and lower cancer risk.
Clip: https://www.youtube.com/watch?v=cBZj9PPo_g8
Text: https://nutritionfacts.org/video/nuts-may-help-prevent-death/

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Four Nuts Once a Month
A single serving of Brazil nuts may bring cholesterol levels down faster than statin drugs and keep them down even a month after that single ingestion.
Clip: https://www.youtube.com/watch?v=yMy_R6tlAGA
Text: https://nutritionfacts.org/video/four-nuts-once-a-month/

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Tree Nuts or Peanuts for Breast Cancer Prevention
Eating fiber-containing foods—especially nuts—during adolescence may significantly lower the risk of developing potentially precancerous fibrocystic breast disease (fibroadenomas).
Clip: https://www.youtube.com/watch?v=4–XwgO1j5E
Text: https://nutritionfacts.org/video/tree-nuts-or-peanuts-for-breast-cancer-prevention/

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The Best Nut
Which type of nut has the highest antioxidant content?… The top 5 healthiest nuts are Pecans, Walnuts, Hazelnuts, Pistachios and Almonds…”
Clip: https://www.youtube.com/watch?v=zHe3SyFvpb8

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Nuts and Obesity: The Weight of Evidence…
Excerpts: “The evidence is stronger than ever that the consumption of nuts does not lead to the weight gain one would expect
Nuts are packed with nutrition, but they’re also packed with calories. Why, then, don’t nuts seem to make people fat? This was a review published back in 2007, looking at about 20 clinical trials that had been done on nuts and weight. And, not a single one showed the weight gain one would expect…
in studies lasting from one year to six years—the Harvard Nurses’ Health study. One found no significant change; the other five out of six measures found significantly less weight gain, and risk of abdominal obesity, in those eating more nuts…
A cross-sectional study between nut intake and fatness: the skinniest people ate the most nuts; the fattest people ate the least nuts. Nut consumption was associated with a lower body mass index, and meat consumption was associated with a higher body mass index…
They even calculated that each daily handful of nuts was associated with a two-centimeter slimmer waist…
Part of the trick seemed to be that nuts boosted fat burning within the body…
Clip: https://www.youtube.com/watch?v=TRxMhqdmb2Y
Text: https://nutritionfacts.org/video/nuts-and-obesity-the-weight-of-evidence/

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Dr Greger article: “Nuts Don’t Cause Expected Weight Gain.”
Excerpts: “All of the studies either showed less weight gain than predicted, no weight gain at all, or actual weight loss—even after study subjects added a handful or two of nuts per day to their diet…
Maybe in the short run nuts don’t lead to weight gain as much as other foods, but what about after years of eating nuts? Well that’s been examined six different ways in studies lasting up to eight years. One found no significant change and the other five out of six measures found significantly less weight gain and risk of abdominal obesity in those eating more nuts…
Part of the trick seemed to be that nuts boost fat burning within the body…
Since nut consumption has been associated with lower rates of heart disease and living a longer life we should include them in our regular diet without worrying that they’re going to make us fat.”
Source: https://nutritionfacts.org/2012/12/27/nuts-dont-cause-expected-weight-gain/

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Do Fruit & Nut Bars Cause Weight Gain?
Despite the caloric density of both nuts and dried fruit, they do not appear to lead to the expected weight gain.
Clip: https://www.youtube.com/watch?v=KrWxMNbgFec
Text: https://nutritionfacts.org/video/do-fruit-nut-bars-cause-weight-gain/

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Is Peanut Butter Good for You?
An update on the healthfulness of nut consumption, and whether the cardiovascular benefits extend to peanut butter.
Clip: https://www.youtube.com/watch?v=yO6rHl8zYdE
Text: https://nutritionfacts.org/video/is-peanut-butter-good-for-you/

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Fighting Inflammation in a Nut Shell
The equivalent of eating a single walnut half per day appeared to cut the risk of dying from inflammatory disease about in half, whereas fish did not appear to play a protective role. That may be why those eating vegetarian foods have lower levels of inflammation and chronic disease risk.
Clip: https://www.youtube.com/watch?v=7X5N357-lLg
Text: https://nutritionfacts.org/video/fighting-inflammation-in-a-nut-shell/

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Pistachio Nuts for Erectile Dysfunction
Men eating pistachio nuts experienced a significant improvement in blood flow through the penis accompanied by significantly firmer erections in just three weeks—perhaps due to pistachios’ antioxidant, arginine, and phytosterol content.
Clip: https://www.youtube.com/watch?v=TewYl_Yl310
Text: https://nutritionfacts.org/video/pistachio-nuts-for-erectile-dysfunction/

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Nuts & Bolts of Cholesterol Lowering
A pooled analysis of studies on nut consumption, cholesterol levels, and risk of death from heart disease show extraordinary benefits, suggesting we should eat nuts every day… We’re talking about cutting the risk of our number one killer in half, with one simple, delicious dietary change—adding nuts to our daily diet.
Clip: https://www.youtube.com/watch?v=5bmKEHVdbmY
Text: https://nutritionfacts.org/video/nuts-and-bolts-of-cholesterol-lowering/

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Extra Virgin Olive Oil vs. Nuts
The short-term effect of replacing refined olive oil with extra virgin olive oil, walnuts, or almonds on cardiovascular risk factors.
Clip: https://www.youtube.com/watch?v=6uB6wg5WO-0
Text: https://nutritionfacts.org/video/extra-virgin-olive-oil-vs-nuts/

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This site contains pages with hundreds of science reports on the higher rates of disease & death associated with eating red meat, dairy, chicken/poultry, eggs, fish/seafood & of the lower rates associated with eating healthy plant-based diets high in fruits & vegetables & nuts.

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More Science Journal Reports (to sort) on the Health Benefits of Nut Consumption:

“In conclusion, we found that higher nut consumption is associated with a lower risk of all-cause mortality, total CVD, CVD mortality, total CHD, CHD mortality and sudden cardiac death.”
https://www.ncbi.nlm.nih.gov/pubmed/26548503

“Nut consumption is associated with lower risk of all-cause, CVD, and cancer mortality…”
https://www.ncbi.nlm.nih.gov/pubmed/25833976

“A higher consumption of nuts was associated with reduced risk of CAD and hypertension but not stroke or T2D.”
https://www.ncbi.nlm.nih.gov/pubmed/24808491

“This systematic review supports inverse associations [meaning lower risks] between eating nuts and incident IHD and diabetes and eating legumes and incident IHD.”
https://www.ncbi.nlm.nih.gov/pubmed/24898241

“Our meta-analysis indicates that nut intake is inversely associated with IHD, overall CVD, and all-cause mortality but not significantly associated with diabetes and stroke. The inverse association between the consumption of nuts and diabetes was attenuated after adjustment for body mass index. These findings support recommendations to include nuts as part of a healthy dietary pattern for the prevention of chronic diseases.”
Reference: “Nut consumption and risk of type 2 diabetes, cardiovascular disease, and all-cause mortality: a systematic review and meta-analysis”, Am J Clin Nutr., 2014 Jul;100(1):256-69; at
https://www.ncbi.nlm.nih.gov/pubmed/24847854

“Higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality, and mortality from respiratory disease, diabetes, and infections.”
https://www.ncbi.nlm.nih.gov/pubmed/27916000

“In conclusion, nuts contain compounds that favourably influence glucose homeostasis, weight control and vascular health.”
https://www.ncbi.nlm.nih.gov/pubmed/29165404

“This systematic review and meta-analysis of the effects of nut consumption on inflammation and endothelial function found evidence for favourable effects on FMD, a measure of endothelial function.”
https://www.ncbi.nlm.nih.gov/pubmed/29170286

“Frequent nut consumption may offer postmenopausal women modest protection against the risk of death from all causes and CHD”
https://www.ncbi.nlm.nih.gov/pubmed/12055701

“Frequent nut consumption is associated with lower rates of coronary artery disease (CAD). Also, nut-rich diets improve the serum lipid profile of participants in dietary intervention trials. However, nuts are fatty foods, and in theory their regular consumption may lead to body weight gain. Because obesity is a major public health problem and a risk factor for CAD, clinicians and policy makers ponder several questions. Will hypercholesterolemic patients advised to consume nuts gain weight? Is recommending increased nut consumption to the general population for CAD prevention sound public health advice? Epidemiologic studies indicate an inverse association between frequency of nut consumption and body mass index. In well-controlled nut-feeding trials, no changes in body weight were observed. Some studies on free-living subjects in which no constraints on body weight are imposed show a nonsignificant tendency to lower weight while subjects are on the nut diets. In another line of evidence, preliminary data indicate that subjects on nut-rich diets excrete more fat in stools. Further research is needed to study the effects of nut consumption on energy balance and body weight. In the meantime, the available cumulative data do not indicate that free-living people on self-selected diets including nuts frequently have a higher body mass index or a tendency to gain weight.”
Reference: “Nut consumption and body weight”, Am J Clin Nutr. 2003 Sep;78(3 Suppl):647S-650S; at
https://www.ncbi.nlm.nih.gov/pubmed/12936960

“Perhaps one of the most unexpected and novel findings in nutritional epidemiology in the past 5 y has been that nut consumption seems to protect against ischemic heart disease (IHD). Frequency and quantity of nut consumption have been documented to be higher in vegetarian than in nonvegetarian populations. Nuts also constitute an important part of other plant-based diets, such as Mediterranean and Asian diets.
In a large, prospective epidemiologic study of Seventh-day Adventists in California, we found that frequency of nut consumption had a substantial and highly significant inverse association with risk of myocardial infarction and death from IHD.
The Iowa Women’s Health Study also documented an association between nut consumption and decreased risk of IHD. The protective effect of nuts on IHD has been found in men and women and in the elderly.
Importantly, nuts have similar associations in both vegetarians and nonvegetarians.
The protective effect of nut consumption on IHD is not offset by increased mortality from other causes. Moreover, frequency of nut consumption has been found to be inversely related to all-cause mortality in several population groups such as whites, blacks, and the elderly.
Thus, nut consumption may not only offer protection against IHD, but also increase longevity.”
Reference: “Nut consumption, vegetarian diets, ischemic heart disease risk, and all-cause mortality: evidence from epidemiologic studies”, Am J Clin Nutr., 1999 Sep;70(3 Suppl):500S-503S; at https://www.ncbi.nlm.nih.gov/pubmed/10479222

“Nut consumption, lipids and risk of a coronary event”, Clin Cardiol. 1999;22(suppl)III-11- III-15; at https://www.ncbi.nlm.nih.gov/pubmed/10410300

“Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study”, BMJ. 1998;3171341- 1345; at http://www.bmj.com/content/317/7169/1341

“Nut consumption and decreased risk of sudden cardiac death in the Physicians’ Health Study”, Arch Intern Med. 2002 Jun 24;162(12):1382-7; at
https://www.ncbi.nlm.nih.gov/pubmed/12076237

“Health Benefits of Nut Consumption”, Nutrients. 2010 Jul; 2(7): 652–682; at
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/http://ajcn.nutrition.org/content/early/2014/12/16/ajcn.114.099846.full.pdf

“Nut consumption and risk of mortality in the Physicians’ Health Study”, Am J Clin Nutr. 2015 Feb;101(2):407-12; at http://ajcn.nutrition.org/content/early/2014/12/16/ajcn.114.099846 and http://ajcn.nutrition.org/content/early/2014/12/16/ajcn.114.099846.full.pdf

“higher nut consumption was associated with lower body weight (difference between highest and lowest consumption categories from adjusted model: 6.1 kg; 95% CI: 4.7, 7.6) body mass index (BMI, 2.4 units difference; 95% CI: 1.9, 2.9), and waist circumference (2.6 cm difference; 95% CI: 1.4, 3.8) (all p for linear trend < 0.001). Higher nut consumption was also associated with reduced prevalence of high cholesterol and high blood pressure; having a history of heart attack, diabetes and gallstones; and markers of diet quality (all adjusted p for linear trend ≤ 0.011). Higher nut consumption appeared overall to be associated with greater benefits amongst omnivores compared to vegetarians and vegans. Findings support existing literature around beneficial effects of nut consumption and suggest that benefits may be larger among omnivores. Nut promotion strategies may have the highest population impact by specifically targeting this group.”
Reference: “Associations between Nut Consumption and Health Vary between Omnivores, Vegetarians, and Vegans”, Nutrients. 2017 Nov 6;9(11). pii: E1219; https://www.ncbi.nlm.nih.gov/pubmed/29113145

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More to Come!

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This set of articles were compiled for

www.EatingOurFuture.com

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