One of the most delicious and healthy nuts, cashews have long been popular around the globe. This delicacy is prized for its high protein, fat, and vitamin content.
The Europeans discovered cashews around 1558. Because of their hard and somewhat difficult-to-crack shells, they initially believed it to be inedible. However, over time, they understood that the tough part was its skin rather than its seed.
Interestingly, the local monkeys taught the natives how to consume cashews. Cashew consumption spread over the world after Europeans discovered how delicious it was.
Cashews are known as “Wonder Nuts” in botany because they are the only nuts that appear outside the fruit. Our favourite fruit, cashew nuts, can be used as meals or snacks and are widely available in local markets.
Nuts have played a significant role in the diets of many cultures for ages due to their high energy, nutritional content, and wide range of flavours and tastes. Furthermore, a handful of cashew nuts daily have been connected to several health advantages due to their particular nutritional composition.
Cashew Nuts: An Overview
The cashew seed gets produced by the cashew tree (Anacardium occidentale). This evergreen tropical tree is native to South America. The cashew seed is frequently used as a snack nut (cashew nut), prepared into cheese or butter, or consumed on its own.
Cashews are high in calories (553 kcal per 100 grams), but these nuts are a powerhouse of nutrients that are beneficial for your heart health, blood sugar control and much more.
According to USDA, the nutrient profile of 100 grams of cashews contain 18.2 grams of protein, 30.2 grams of carbs, 43.8 grams of fat, and 3.3 grams of fibre. It also has various 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 tree nut allergies, can be allergic to cashews. Therefore, some may experience shortness of breath, itching in the nose, throat, eyes, and skin, vomiting, nausea, or abdominal pain after consuming cashews. Avoid cashews at all costs if you develop an allergy to them or experience any of the symptoms mentioned.
Cashew for Cholesterol
Your body needs small amounts of the waxy substance known as cholesterol to operate efficiently. However, complications may arise when levels of harmful cholesterol in your blood increase and stay high for an extended period.
This waxy substance can harden, clog arteries, and even induce heart attacks and strokes. Therefore, keep your total cholesterol level under 200 milligrams per deciliter.
Increased nut consumption can significantly and consistently reduce the risk of death from cardiovascular and coronary heart diseases, which is likely due to nuts’ higher antioxidant profile. Cashews’ high magnesium content may also assist in preventing heart disease in addition to decreasing LDL cholesterol levels.
Ischemic heart disease frequently results when the heart does not receive enough blood. Proper magnesium consumption may lower the risk of this condition.
Compared to other nuts, cashew nuts contain a minimal amount of fat. Oleic acid, particularly vital for health, is present in higher cashew concentrations. Low cholesterol and increased cashews’ antioxidant capabilities help prevent numerous heart diseases. Unsaturated fat, which is good for the heart, makes up nearly 82% of total fat.
Unsaturated fatty acids, including monounsaturated and polyunsaturated fatty acids, are abundant in cashew nuts. A wide range of vitamins, minerals, amino acids, phytosterols, and fibres are also present. A daily serving of cashew nuts gets linked to a lower risk of cardiovascular disease and diabetes, weight gain, gallstones, and migraine headaches.
Research on diabetic individuals demonstrates that adding a low-fat, unsaturated-fat diet has lowered triglyceride levels. One of the forms in which blood carries fats is triglyceride. Heart disease risk can increase with high triglyceride levels. As a result, diabetic patients must consume monounsaturated fat.
Researchers suggest that eating less copper increases blood cholesterol levels. Like humans, copper deficiency leads to increased activity of the enzyme HMG-CoA reductase. The same enzyme gets targeted in the treatment associated with cholesterol medication. A handful of cashews, or a tablespoon of nut butter, should be consumed at least four times per week to reduce the risk of cardiovascular and coronary heart disease.
Research indicates cashew nuts have several health advantages, including cardioprotective advantages. In addition, cashews have additional benefits for heart health beyond only decreasing LDL and total cholesterol. The results of research on the effects of cashew consumption on blood pressure and good cholesterol levels got published in the Journal of Nutrition’s January 2018 issue. Consuming cashews during the 12-week experiment increased HDL levels and decreased blood pressure.
Cashew nuts increase HDL (Good) Cholesterol levels in the body. Thus individuals who consume them at least twice a week tend to accumulate less fat than those who consume them less frequently or occasionally. In addition, Cashew has a substantial amount of magnesium. So cashews can be a magical solution if you have insomnia and feel like snacking on something during late hours. It is more than just a healthy snacking option. It also promotes sound sleep. In turn, it helps you manage your metabolic health better.
Cashews are very easy to incorporate into your diet. Have them as they are or with a mix of nuts and dry fruits. Several gravies use cashews as a base. It can substitute curd or cream in vegan meals.
The HealthifyMe Note
Cashews do not have 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 diet plan for weight loss if consumed in moderation. In addition, cashews can control blood cholesterol levels.
Discuss Nutrition with HealthifyMe Nutritionists
The primary objective of treating high cholesterol is a healthy lifestyle and managing weight. In addition, an oral medication regimen and a healthy lifestyle can help manage the condition in inherited cases. Changes to your diet and routine exercise are also part of the initial course of treatment for raising HDL cholesterol levels.
The cholesterol content of cashews is zero. Cashews are an incredible nutrient source that raises HDL and lowers LDL cholesterol. Cashews can also be a part of a diet plan for weight loss if used in moderation. A lipid profile test measures the number of lipids in your blood. Lipids, triglycerides, and cholesterol are all components of fat.
The test results are what determine your risk of developing heart disease. Making the best health plan for you will be easier if you know your cholesterol level. The HealthifyMe app is a health and fitness tracking app with the technology to monitor weight reduction, exercise, water intake, and food intake.
Continuous Glucose Monitoring is part of HealthifyPro’s five-step plan for a healthy metabolism. Getting real-time coaching advice from experts may be helpful. In addition, you can benefit from these features by keeping healthy cholesterol levels and enhancing your metabolic health.
HealthifyMe is one of the leading health and wellness platforms in Asia. It offers several services that help you comprehend dietary choices regarding cholesterol levels and other health difficulties. Customised nutrition plans and easy-to-sync food and activity trackers for your phones and laptops are all 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 at-home training videos.
The tool also generates highly customised diet plans from reputed nutritionists that consider your current cholesterol level, desired weight, expected BMI, calorie limitation, and dietary preferences.
HealthifyPro is the expert solution for your cholesterol levels if you’re looking for a cutting-edge technological solution that provides real-time individualised assistance.
A daily serving of cashew nuts is highly beneficial in preventing cancer, diabetes, weight gain, gallstones, migraines, high blood cholesterol, and different heart conditions.
Numerous trace minerals included in cashew nuts are very beneficial to our bodies. Additionally, it keeps bones healthy. The beneficial cholesterol known as high-density lipoprotein (HDL) gets increased by a handful of cashew nuts.
It lowers the body’s low-density lipoprotein (LDL), or “bad” cholesterol. Cashew nuts contain copper, which is an important antioxidant. Hence when incorporated into our diet, cashew nuts help us retain good health.
Health professionals typically suggest having greater HDL and lower LDL cholesterol levels to lessen the risk of cardiovascular disease. Making lifestyle modifications lowers cholesterol significantly.
You may better understand your food options using the HealthifyMe app, which can analyse your LDL cholesterol and other metabolic parameters. You can also reach your fitness and weight loss objectives with HealthifyMe by making little adjustments and keeping an eye on your diet and exercise level.