For thousands of years, pistachios have been a delicacy, but now they are an essential food. A study conducted by Cornell University found that this green-coloured, multifaceted superfood has the highest levels of antioxidants when compared to a number of foods commonly known for their antioxidant properties, including blueberries, pomegranates, cherries, and beets. Pistachios have numerous benefits and may help maintain good health, a strong heart and healthy blood vessels, support an active lifestyle and reduce the risk of nutrition-related diseases.
It is one of the most melatonin-rich foods. Besides being good-for-you fats, pistachios provide key vitamins including vitamin E, minerals like potassium and magnesium, antioxidants including polyphenols, carotenoids lutein and zeaxanthin, and phytochemicals to keep the immune system strong. Adding pistachios to a healthy diet may help maintain healthy blood pressure, lower levels of cholesterol and other measures of oxidative damage.
A healthy diet is one component of the type of lifestyle that should be promoted to deal with the global health concern of cardiovascular problems. Some healthy dietary patterns, such as the Mediterranean diet and a vegetarian diet have nuts as an essential food component. The US Food and Drug Administration (FDA) has recognized that tree nuts, including pistachios, must be considered as a part of a heart-healthy diet. Various studies have also looked at the effects of eating American pistachios on many risk factors pertaining to cardiovascular disease and have suggested eating a calorie-controlled amount of pistachios as part of a heart-healthy diet daily to lower the risk of heart disease by:
1. Lowering total cholesterol
2. Increasing antioxidants in the blood and decreasing oxidised LDL
3. Decreasing small dense LDL and increasing phytosterol levels in the blood helps lower blood cholesterol by decreasing the absorption of cholesterol in the intestines during digestion and reducing the amount of cholesterol produced by the body
4. Providing beneficial anti-inflammatory properties
5. Reducing stress by lowering blood pressure, heart rate and peripheral vascular responses
In addition, given their interesting nutritional composition, various studies have recognized the association between nut consumption and the incidence of, and mortality from, certain CVD outcomes. According to a study by BMC Medicine, consumption of nuts has a beneficial effect on cardiovascular health and eating pistachios three times per week may lower the mortality risk by 39%.
American Pistachios have exceptional nutritional value. Heart health, gut health, and waistline health are greatly benefited. Regularly eating pistachios, not more than 1 oz a day, as part of a diet low in saturated fat and cholesterol may lower the risk of heart disease and help improve health and well-being. It’s time to celebrate this popular nut, this World Heart Day, celebrated all across on 29th September.