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Be more nutty – just 30 g a day!

How can you be more health smart?

Nuts are packed full of goodness and contain numerous nutrients such as antioxidants, fibre, healthy fats, plant sterols, vitamins and minerals. It is these properties that make nuts well known for reducing a person's risk of cardiovascular disease when consumed regularly.

Eating nuts


Nuts can lower a person's total cholesterol, LDL (bad) cholesterol, reduce inflammation that may be responsible for heart disease and diabetes, help blood vessels relax and lower blood pressure. By eating a 30g serve of nuts five or more times a week you can halve your risk of developing cardiovascular disease and improve diabetes management. It is well known that people living with diabetes are 3-4 times more likely to develop heart disease compared to people without diabetes.

The news just keeps getting better with evidence showing that enjoying nuts with a meal can reduce the rise in blood glucose levels following the meal. It is also believed that the unsaturated fats found in nuts can help increase insulin sensitivity. In addition, when eaten as part of a meal, nuts can reduce the overall Glycaemic Index (GI), helping to achieve optimal blood glucose levels two hours after a meal. If weight loss is a goal, nuts can help you feel fuller for longer, preventing unnecessary snacking and therefore reducing your overall energy intake. With this in mind, why wouldn't you want to include nuts as part of your diet?

What type of nuts and how much?

Just like exercise, treat nuts like medication and enjoy a prescribed 30g of tree nuts a day, at least five times a week. Just try to choose unsalted varieties.

Raw or roasted?

Against common belief, the amount of fat in oil roasted nuts is not greatly different to raw nuts, as nuts cannot absorb a lot of fat when roasted. Additionally, roasting may concentrate the amount of antioxidants and fibre found in nuts with skins making roasted nuts a very good choice.

What does 30g of nuts look like

Here's how you can get 30 g of nuts in your day:

  • 20 almonds
  • 10 whole walnuts or 20 walnut halves
  • 15 macadamias
  • 10 Brazil nuts
  • 15 cashews
  • 4 chestnuts
  • 20 hazelnuts
  • 15 pecans
  • 2 tablespoons of pine nuts
  • 60 pistachios in shells or 30g of kernels
  • A small handful of mixed nuts

 Try some of these recipes:

Stay health smart

Are you looking for ways to be healthier? We have some simple tips and ideas to help you be more health smart and reduce your added sugar intake, click here to find out more.


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