Go ahead. Grab a hand full and enjoy. Pistachios are packed with heart healthy nutrients.
The FDA Backs Pistachios
Pistachios were the first- ever qualified beneficial food used in the promotion of heart health, as shown in the statement issued July 2003 by the F.D.A.: "Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease”.
Pistachios Lower Blood Lipid Levels
New research published in the Journal of the American College of Nutrition finds that during a study where participants with moderately high levels of cholesterol were told to eat a hand full or two of pistachios daily without any other dietary changes, the participants had a significant lower level of blood lipids at the end of four weeks. The study was conducted by James N. Cooper, M.D. of George Mason University and Michael J. Sheridan, Sc.D. of Inova Fairfax Hospital.
This would indicate that partaking in a moderate amount of healthful monounsaturated fats such as pistachios would be more effective than the overall fat reduction diet previously thought necessary. Another plus was none of the participants gained weight during the conducted study, even though pistachios are 90% fat.
No Dramatic Changes Needed for Health Benefits
“These results are exciting because the research indicates that adding pistachios to the daily diet can help protect the heart without a dramatic dietary lifestyle change," said Dr. James Cooper. "This research challenges the previously-held belief that a low-fat diet is best for heart health. Studies now show that a diet with a moderate amount of healthful monounsaturated fat, like the kind found in pistachios, is a more effective way to prevent heart disease than reducing overall fat intake. What's more, we noted very good compliance and a positive response from participants during the four-week period.”
Benefits Require Lifestyle Changes
Physicians often recommend life style changes to benefit overall health, but when the changes requested are drastic, or something that a patient is not willing to participate in; their benefits will not be achieved. This was a simple change, the participants were more than willing to comply, and results were beneficial.
Nutrients Found in Pistachios
- Monounsaturated fats
- Phytosterols
- Thiamin
- Vitamin B6
- Copper
- Manganese
- Potassium
- Fiber
- Phosphorous
- Magnesium
- Alpha-linolenic acid
It's Not All Good
Unfortunately, the news can not be all good. High concentrations of alpha-linolenic acid, a fatty acid, are found in pistachios and a large variety of nuts and seeds. There is a strong correlation with this fatty acid and an increased risk of prostrate cancer. How many pistachios are needed to make up a high concentration? I am not sure, but the other benefits are worth looking into.
ONGOING STUDIES
Omega 3 fatty acids found in alpha-linolenic acid are continually being studied for a host of benefits ranging from heart protection, prevention of atherosclerosis, heart attack, stroke, aiding in morning stiffness and joint tenderness from rheumatoid arthritis, protecting transplant patients from toxins, among many other health benefits. And they taste good.
Great information to know, Judy.