In recent years, macadamia nuts have gained popularity for their delicious taste and crunchy texture, and eating macadamia nuts for heart health
How? Well, let’s explore the science behind this claim and how incorporating macadamia nuts into your diet can benefit your heart.
The Nutritional Profile of Macadamia Nuts
Macadamia nuts are not just any nut; they’re a powerhouse of nutrients, especially monounsaturated fats (MUFAs), considered heart-healthy fats.
According to the United States Department of Agriculture (USDA) National Nutrient Database, a one-ounce (28-gram) serving of macadamia nuts contains approximately 21 grams of total fat, out of which 17 grams are monounsaturated fats [1].
These MUFAs, particularly oleic acid, are known for their beneficial effects on heart health. Oleic acid is a monounsaturated omega-9 fatty acid that occurs naturally in various animal and vegetable fats and oils.
It’s known for supporting heart health but is also necessary for proper cell membrane fluidity. Now let’s get to the nitty-gritty details of how macadamia nuts can improve heart health!
Cholesterol Levels
One superpower of macadamia nuts is their ability to improve cholesterol levels. Several studies have shown that including macadamia nuts in your diet can help reduce low-density lipoprotein (LDL) cholesterol levels, often referred to as “bad” cholesterol.
A study published in the journal Plant Foods for Human Nutrition found that participants who consumed macadamia nuts experienced a significant decrease in their LDL cholesterol levels [2].
Another study published in the Journal of Nutrition reported similar findings, with macadamia nut consumption leading to a decrease in LDL cholesterol levels and an increase in high-density lipoprotein (HDL) cholesterol levels, or “good” cholesterol [3].
Inflammation
Inflammation is another key player in heart disease, and macadamia nuts might be the superhero we need. Macadamia nuts may help reduce inflammation in the body due to their monounsaturated fat content. MUFAs can alter the fatty acid composition of cell membranes, potentially influencing the cells’ inflammatory response.
They also can influence the expression of genes involved in the inflammatory process and modulate cell signaling pathways that control the production of inflammatory substances, leading to less inflammation.
A study published in the journal Nutrients found that a diet rich in macadamia nuts reduced markers of inflammation like, C-reactive proteins (CRP), in overweight and obese individuals [4]. Macadamia nuts may help lower the risk of heart disease by reducing inflammation.
Blood Pressure
In addition to improving cholesterol levels and reducing inflammation, macadamia nuts offer other cardiovascular benefits. For example, a study published in the journal Hypertension found that a diet rich in MUFAs, such as those found in macadamia nuts, can help lower blood pressure [5].
High blood pressure is a major risk factor for heart disease, so including macadamia nuts in your diet may help reduce your risk of developing heart disease.
Additional Benefits of Macadamia Nuts for Heart Health
Beyond their impact on cholesterol levels and inflammation, macadamia nuts offer additional benefits for heart health. Due to their high content of monounsaturated fats, they can improve insulin sensitivity in individuals with type 2 diabetes [6].
As mentioned previously, MUFAs can increase the fluidity of cells which in turn can enhance insulin receptor function and improve the ability of insulin to bind to cells, facilitating glucose uptake. Improved insulin sensitivity can help reduce the risk of developing heart disease, as insulin resistance is a known risk factor for cardiovascular problems.
Moreover, macadamia nuts are a good source of fiber, with a one-ounce serving containing about 2.5 grams of dietary fiber [1]. Fiber plays a crucial role in heart health by helping to lower cholesterol levels, regulate blood sugar levels, and promote healthy digestion.
By including fiber-rich foods like macadamia nuts in your diet, you can help protect your heart and reduce your risk of developing heart disease.
Conclusion
In conclusion, macadamia nuts are a versatile, delicious, and nutritious addition to your diet that can offer several benefits for heart health.
Their high content of monounsaturated fats improves cholesterol levels, reduces inflammation, and enhances insulin sensitivity, making them a valuable ally in maintaining a healthy heart.
However, like all good things, moderation is key, as they are calorie-dense.
Incorporating a variety of nuts, including macadamia nuts, into a balanced diet can help you maintain a healthy heart, reduce your risk of developing heart disease, and reap the many benefits they have to offer for your overall health.
References
United States Department of Agriculture (USDA) National Nutrient Database. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrientshttps://ndb.nal.usda.gov/ndb/
Garg, M. L., Blake, R. J., Wills, R. B., & Clayton, E. H. (2007). Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects. Plant Foods for Human Nutrition, 62(2), 53-59.
Griel, A. E., Cao, Y., Bagshaw, D. D., Cifelli, A. M., Holub, B., & Kris-Etherton, P. M. (2008). A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women. The Journal of Nutrition, 138(4), 761-767.
Mah, E., Schulz, J. A., Kaden, V. N., Lawless, A. L., Rotor, J., Mantilla, L. B., … & Liska, D. J. (2017). Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial. The American Journal of Clinical Nutrition, 105(5), 1070-1078.
Silva, F. M., Kramer, C. K., de Almeida, J. C., & Steemburgo, T. (2011). A high-monounsaturated fat diet reduces cardiovascular risk factors in hypercholesterolemic patients. Revista da Associação Médica Brasileira, 57(5), 522-528.
Tapsell, L. C., Batterham, M. J., Teuss, G., Tan, S. Y., Dalton, S., Quick, C. J., & Gillen, L. J. (2009). Long-term effects of increased dietary polyunsaturated fat from walnuts on metabolic parameters in type II diabetes. European Journal of Clinical Nutrition, 63(8), 1008-1015.
