Snacking between meals is not necessarily bad for your health. According to a cardiologist, the important thing is to know what to eat and how much. These are their recommendations.
There are people who, during the day, need to have a snack (appetizer or snack) to continue to have energy and satisfy their hunger between meals. And contrary to popular belief, this habit does not necessarily mean gaining weight or harming your health.
According to the Dr. William Karus, cardiologist and academic at Duke University School of Medicine in the United States, It may be normal to feel like you can’t resist eating between breakfast and lunch, or between lunch and dinner.
And although he tries to avoid snacking between main meals as much as possible – since it is the best way to maintain a good weight and a regular eating schedule – he assured that The most important thing to maintain health is choosing what we are going to eat as a snack.
In this range, chips, biscuits, cakes, pasta and others food treatment must be completely excluded. Even those sold in supermarkets as “healthy snacks,” as they can often contain ingredients even worse than sugar.
So what can I eat as a snack to avoid gaining weight and take care of my health?
A Cardiologist’s Favorite Snack for Health and Weight Loss
Usually, at meal times, Anything that contains excess sugar, sodium or fat should be avoided. And cardiologists say that frequent consumption of these types of ultra-processed foods can cause diseases such as high cholesterol, hypertension and obesity.
All of these factors can lead to more serious diseases, such as cardiovascular diseases, which can even be fatal.
For this reason, the cardiologist told the American media Today that His favorite snack to take care of his heart and, at the same time, maintain his weight is peanuts (without salt).
As established Health Line , Peanuts “are an excellent plant-based source of protein and are rich in various vitamins, minerals and plant compounds.”
“They may be helpful as part of a weight loss diet and reduce the risk of heart disease and gallstones.”
Nevertheless, You have to be precise with the portion, because it is a legume that has a high fat and calorie content, so it should not be consumed in excess. This is also what gives it the satiating effect: it is better to find balance again.
Cardiologist Karus usually takesr a handful of peanuts when you’re hungry between meals. Yes However, the ideal portion may vary depending on the person and their goals.
Furthermore, it is important to clarify that These are unsalted peanuts.
Other snacks that can be used to lose weight and take care of your health
Karus’ favorite snack is peanuts, however, there are other alternatives for those who don’t enjoy their flavor or texture: According to the cardiologist, any natural nut without salt or sugar can be a healthy snack.
“Nuts are an important part of the Mediterranean diet, which protects against strokes and heart attacks.” the doctor assured Today.
According to the American Heart Association , It is recommended to consume five servings of unsalted nuts per week . To get an idea of the portions, the organization explains that each portion is equivalent to approximately 2 tablespoons.
And in general, Nuts provide a good amount of protein, healthy fats (like omega-3s), fiber, antioxidants, minerals and vitamins to maintain optimal health. and reduce the risk of suffering from various diseases, especially those affecting the heart.
Some examples of the nuts most coveted by doctors are: almonds, walnuts, peanuts, pistachios, cashews, hazelnuts, raisins, seeds and dates, among others.
In addition, they are very versatile foods: you can add them to your breakfast (for example, in a bowl with yogurt and cereal), grind them and mix them into sauces or soups for lunch or dinner, or simply use them as an appetizer between meals.
Of course, according to experts, to enjoy all the benefits of nuts, It is important to consume them raw or, at most, dry roasted. In this way, their nutritional properties are preserved.
Additionally, if you are considering incorporating nuts into your diet, you need to make sure that you are not adding extra fat to your meals that already contain this intake.
6 Health Benefits of Eating Nuts
According to Mayo Clinic Various surveys over time have shown that Adding nuts to the diet can help reduce inflammation levels that cause heart disease, diabetes, and high blood pressure, among others.
In this sense, they assured that a balanced diet including nuts can:
- Improve the health of the body’s arteries.
- Reduce inflammation linked to heart disease.
- Reduce the risk of blood clots, which can cause heart attacks and strokes.
- Reduce the risk of high blood pressure.
- Reduce the risk of premature death from heart disease.
- Reduce levels of bad cholesterol, especially triglycerides and low-density lipoproteins, also known as “bad” cholesterol.
All this, thanks to its unsaturated fats, its omega-3 fatty acids, its fibers (which also help keep you fuller for longer), plant sterols (a substance that helps lower cholesterol) and L-arginine, an amino acid that some studies show can lower blood pressure and improve cholesterol levels.
Of all the nuts, doctors at the Mayo Clinic said most are healthy, but Some contain more heart-healthy nutrients than others. For example, walnuts are rich in omega-3s, which are essential for cardiovascular health.
On the other hand, almonds, macadamia nuts, hazelnuts, pecans and peanuts are also a very good option to take care of your heart.
Source: Latercera
I am David Jack and I have been working in the news industry for over 10 years. As an experienced journalist, I specialize in covering sports news with a focus on golf. My articles have been published by some of the most respected publications in the world including The New York Times and Sports Illustrated.
