Fruits - powerful healers of the body and wonder foodstuffs bestowed upon us by nature! Fruits are an appetizing treat for each and every being - animals, birds, insects and humans alike. Easy to carry and store, fruits have been an indispensable part of our meals since ages. Seasonal fruits or widely available fresh fruits upon sun-drying or after being subjected to commercial specialized drying procedures, lose their water content completely. However, this process doesn't level down the nutrient content in the resultant products, which are known to us all as - Dry fruits, a self-explanatory phrase that definitely brings to one's mind, delicious crunchy almonds and nuts in their favorite ice creams, salads, cakes or deserts.
Widely sought mainly as delicacies and though aren't juicy as their fresh counterparts, dry fruits are abundant in nutriments. Packed with essential fatty acids, proteins, antioxidants, vitamins and minerals, dry fruits aid in performing vital functions of our body such as maintaining health of crucial body organs, improving hemoglobin levels, aiding red blood cells formation, maintaining cholesterol levels and preventing anemia. Such petite foodstuffs have a direct impact on many key functions that govern almost all the Metabolic processes of the body! Not only these, but dry fruits work wonders also to keep the life-sustaining organ healthy which tirelessly pumps blood to all parts of the body -Our heart!
GUIDE YOUR WAY TO CARDIOVASCULAR HEALTH!
An adult heart beats around 60-80 times per minute supplying about 5.7 liters of blood to the tissues and organs in our body, which need constant supply of nutrition in order to remain active. A lot of factors affecting the overall heart health include stress, High blood pressure and cholesterol levels, physical inactivity, habits like Smoking, overeating, alcoholism, etc., and majorly contribute to heart diseases. A heart-healthy diet requires nutrients like omega-3 fatty acids, dietary fiber, vitamin E, plant sterols, L-arginine, etc. which can be acquired from various foods like fiber-rich whole grains, fishes, legumes, fruits, vegetables and of course, via these tiny delicious, nutritional powerhouses - dry fruits!
DRY FRUITS MENU - TO KEEP YOUR HEART FIT!
Walnuts: Or the "wonder nuts" are known to have a significant impact on mitigating the major cardiovascular risk factors by lowering bad cholesterol - Low density lipoprotein (LDL) levels and diastolic blood pressure. With highest content of omega-3 fatty acids (especially alpha linolenic acid (ALA) among all the dry fruits, walnuts aid in decreasing the levels of inflammatory marker, C-reactive protein (CRP) in high-cholesterol patients or those with irregular heartbeat. Even after a fatty meal, this wonder nut can aid to reduce swelling, oxidation and plaque buildup in the arteries. Walnuts are also known to reduce levels of apolipoprotein B, a strong genetic risk factor for coronary artery disease. Walnuts being a part of overall eating program over a period, can drastically reduce the risk of an impending stroke, attack or occurrence of any heart disease.
Almonds and Cashews: Favorite among the nut-eaters, these healthy post workout snacks are abundant in calcium and fats! But do not fear, as its high-fat content mainly comprises of healthy unsaturated (monounsaturated and polyunsaturated) fats, which aid in lowering the levels of bad cholesterol that form plaques in coronary arteries, thus decreasing the risk of heart attacks. These nuts provide double-barreled protection against both diabetes and cardiovascular diseases, with a high fiber content that improves blood flow keeping blood sugar levels more stable and in control, while lessening the levels of cholesterol damaging free radicals. They also keep the walls of arteries flexible and less prone to blood clots. A handful of almonds also provide ample quantities of Magnesium which relaxes veins and arteries and potassium that aids in maintaining a normal blood pressure and heart function. It boosts vitamin E levels preventing various infections, plaque formation and also boosts serotonin levels fostering a good night's sleep.
Pistachios and Pecans: These have relatively high levels of healthy fats, antioxidants, vitamin B6 and plant sterols that lower total and LDL cholesterol levels and also blood pressure, thus reducing the risk of diabetes -related diseases in the arteries. It also improves the heart's response to stress along with heart function and output.
Hazelnuts: Loaded with heart healthy unsaturated fats along with oleic acid, they lower the levels of bad cholesterol and raise the levels of good cholesterol - High density lipoprotein (HDL) in our body. Rich in flavonoids, hazelnuts provide an antioxidant boost to the body with phytochemicals which improve circulation and reduce allergies. Copious in vitamin B and E, hazelnuts also provide a bountiful supply of ions: magnesium and potassium, for a healthy heart functioning.
Dates and Raisins: These are rich in vitamin B6, magnesium, potassium which are essential in maintaining a steady heartbeat, relaxing heart vessels and reducing homocysteine levels ultimately reducing the risk of cardiovascular diseases. Their high fiber and antioxidant content reduces stiffness of blood vessels, thereby even lowering blood pressure.
Apricots and Figs: With a high level of polyphenol antioxidant's presence, apricots and figs help in preventing inflammation and atherosclerosis, which decreases the risk of strokes. Dried apricots and figs contain higher amount of potassium which in conjugation with low Sodium levels help in lowering the blood pressure, thus preventing any impending cardiovascular ailments.
NUTS ARE GOOD, BUT CONSUME IN MODERATION!
Having either raw dried fruits or after soaked in water, within dietary limits is undoubtedly heart healthy but it becomes detrimental when eaten in excess along with sugary or salty toppings. Few fruits naturally have sugar content like raisins, dates, prunes, apricots, figs, etc. which upon drying gets concentrated, therefore providing high calories, spiking blood sugar levels. It's advisable to satisfy your cravings healthfully with a right and regular mix of a variety of delectable flavored dry fruits, avoiding the ones with added sugars, syrups and sweet yogurt toppings.
Wondering much how such small foodstuffs can have a profound impact, not only in maintaining body's overall health, but also in keeping our heart healthy, functional and disease-free while being amazingly palatable to our palates! Vital nutrients condensed in these small packages, Dry fruits are definitely a smart portable choice for you and your heart!
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