Nuts protect your heart and reduce blood lipids. Will you be healthier the more you eat them? The more you eat, the fatter you get? Nutritionist: Don’t exceed this amount of nuts per day

As the Spring Festival approaches, traditional markets and shopping malls are filled with New Year goods from both the north and the south. Among them, nuts and seeds have been very popular health foods in recent years and are listed as daily must-have foods in dietary guidelines. Melon seeds, cashews, pistachios, and peanuts are also loved by many people. However, nutritionists warn that eating too much nuts and seeds can lead to unknowingly consuming a lot of fat and high calories.

Nutritionist Lai Siyin from the Cancer Center of Chiayi Dalin Tzu Chi Hospital reminds us that although nuts contain healthy monounsaturated fatty acids, which help lower blood lipids and reduce the risk of cardiovascular disease, excessive intake may have an impact on health because they are rich in oil.

Health risks of excess fat

Nutritionist Lai Siyin said that eating too much nuts for a long time may exceed the total calorie needs of the body, thereby increasing weight and may have an adverse effect on blood lipids. Therefore, people with cardiovascular disease, high cholesterol, or obesity problems need to pay more attention to controlling their intake.

The correct way to eat nuts

Choose raw nuts that have not been overly processed, and avoid products that have been treated with salt water, sugar, flavorings, or other additives. In addition, it is recommended to eat nuts in moderation as part of a balanced diet. The amount of nuts an adult consumes per day should be controlled to 1 tablespoon (about 7-20 grams per serving).

The amount of nuts an adult consumes per day should be limited to 1 tablespoon (about 7-20 grams per serving).

Healthy eating tips

During the Spring Festival, in addition to paying attention to the amount of snacks consumed, people should also have a balanced diet, eat more vegetables and fruits, maintain an appropriate amount of protein intake, and try to avoid high-sugar and high-fat foods. Remember to drink plenty of water to promote metabolism, and do moderate exercise at the right time to help consume excess calories.

Although nuts are good, don’t forget to exercise

Studies have shown that moderate daily exercise can help control weight, improve cardiovascular health, and also improve mood and sleep quality. During the Chinese New Year, you can stay active through some simple activities even at home.

Exercise suggestions:

Walking: Going for a walk with your family not only promotes digestion but also allows you to enjoy time together as a family.

Yoga: Practicing yoga at home can not only improve flexibility but also help you relax.

Dance: Turn on the music and dance with your family. It is not only a fun exercise, but also can enhance the happy atmosphere among the family.

Household chores : Doing housework is also a good way to exercise. Cleaning, washing dishes, etc. can get you moving and burn calories.

Short high-intensity training: If time is limited, you can choose short high-intensity interval training (HIIT) to quickly complete a round of exercise at home.

Combining diet and exercise

For optimal health, it is recommended to combine moderate exercise with a balanced diet. Reminder: During the Spring Festival, properly controlling the intake of melon seeds and nuts and combining them with daily exercise will help maintain a healthy body and good quality of life.

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