Pistachios Research Paper

As with all cardiovascular diseases, Peripheral Arterial Disease can be easily prevented. A good heart healthy diet should be implemented everyday for meals and snacks. A good tip is to include fresh fruits and vegetables everyday. Eating foods low in saturated fat and cholesterol and high in fiber can help prevent high blood cholesterol. Limiting salt or sodium in your diet can also lower your blood pressure. (CDC, 2009) Making sure to get at least 30 minutes of moderate physical activity a day can not only help maintain

Highlighting from the research publication, “A Prospective Study of Dietary Fiber Intake and Risk of Cardiovascular Disease Among Women” from the Journal of the American College of Cardiology, researchers developed a food-frequency questionnaire assessing 39,876 female health professionals with no previous history of CVD or cancer to support the concept. Women were followed for an average of six years for incidence of various CVD or death confirmed by medical records or death certificates. Evidence from epidemiological studies suggests a strong inverse association between dietary fiber and coronary disease, high intakes of fiber and 20% to 40% in reductions to risk, as well as increased intake of fiber and reduction of plasma cholesterol. The data generally support current dietary recommendations to increase the consumption of fiber-rich whole grains and vegetables as a primary preventive measure against Cardio vascular disease.

According to Donald D. Hensrud of the Mayo Clinic on Healthy Weight, “Eating well – choosing a plant-based diet, which emphasizes vegetables, fruits and whole grains – also will reduce your risks of some of our nation’s biggest killers and related conditions. Many cancers, heart disease and high blood pressure, among other conditions, are linked to diet, most notably to diets high in fat and saturated fat. Even without weight loss, adopting a healthier eating style can be beneficial. (Hensrud 49)”

Another reason is that the health benefits of chocolate are that it can reduce the risks of stroke and reduces the risk of heart attacks. -Katherine Zeratsky

A decrease of candy bars for snack and changing it to eating fruits instead as the fiber from the fruit benefits to reduce LDL levels

A. Main point- According to, Plant-Based Diet for Heart Health, found on WebMD.com last accessed March 5, 2015, the people who choose a plant-based diet have a 20% less chance of getting some form of heart disease, and more importantly

It’s high in vitamins and minerals such as potassium which helps regulate fluids in the body. Other vitamins include magnesium; vitamins E and B6 that help protect the heart and assist with normal brain function. Peanuts are one of the foods highest in niacin. A study found that people getting the most niacin from foods were 70 percent less likely to develop Alzheimer’s disease. (DeNoon.web)A study published in the Journal of the Neurological Sciences confirmed a dollop of peanut butter on a ruler can indicate whether patients are experiencing early stages of dementia based on their sense of smell. (Singh.web) Other studies show eating peanuts helps to lower the risk of cardiovascular disease and diabetes. (The Peanut Institute.

The reduction of the amount of saturated fats from one’s diet improves health greatly for cardiovascular health. According to nursingdegree.com, ”Eating nuts and whole grains, while eliminating dairy products and meat, will improve… cardiovascular health.” When eliminating food that comes from animals doing so eliminates all dietary cholesterol from one’s diet. Vegan diets go to extreme lengths to prevent heart attack and stroke. Plant-based foods are high in fiber and according to nursingdegree.net, “A diet high in fiber…leads to healthier bowel movements.” While obtaining nutrition from vegan diets also prevent disease at the same time. For example, it is stated in nursingdegree.com,” Eating a diet consisting of whole grains, along with fresh fruits and vegetables, can greatly reduce…chances of colon cancer.”

However, there are also different types of foods and drinks that can raise your LDL levels which are fatty meats such as beef or pork, poultry skin, butterfat such as whole milk, ice cream, cheese, and tropical oils like coconut and palm oils (Healthwise). Other foods such as junk food that contain high levels of saturated fat and trans fat can raise cholesterol levels, so it is very important to consume vegetables, food high in fiber, whole grains, and fruits. It is also very essential for an individual to exercise on a daily basis to help lower cholesterol

Nuts also help to maintain good levels of fat burning hormones in your body as well

Because avocado oil is anti inflammatory, it can help prevent damage to arterial walls which in turn lowers the danger of coronary disease due to plaque deposits. Furthermore, less inflammation in the arteries means avocado oil can also go a ways toward keep blood pressure at normal, healthy amounts.

She includes another study in her article performed by David J.A. Jenkins, a Nutritional Sciences Professor at the University of Toronto, of “people on a 20 servings of fruit a day diet for a few weeks with no adverse effects on weight, blood pressure, or triglycerides and an astounding 38 point drop in LDL cholesterol”(Imatome-Yun). Both studies highlight the success of whole, non-processed products that are able to improve metabolic and circulatory systems in less than a year. Why not purchase nature’s candy, free to be enjoyed in abundance without any health risks?

Research has found that avocados are helpful for regulating your blood sugar levels, and they might help improve lipid profiles, both in healthy individuals and in those with elevated cholesterol levels.

Omega-3s are also influential in promoting cardiovascular health by lowering the heart rate and pressure, reducing risk of cancer, and improving mental health from conditions (like depression and bipolar disorder) and a host of other health conditions.

According to cnn.com (2000), in addition to antioxidants, one of the fats found in chocolate, called stearic acid, may increase healthy cholesterol (HDL), and make bad cholesterol levels (LDL) less susceptible for oxidation, which leads to clogged arteries. This is the opposite effect one