Hazelnuts Determined Good for your Heart and Health
2004: Health Claim
Consuming just 1.5 ounces of hazelnuts per day may help reduce the risk of cardiovascular disease, according to the health claim approved by the U.S. Food and Drug Administration in 2004. The claim states "Scientific evidence suggests, but does not prove that eating 1.5 ounces per day of most nuts, such as hazelnuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."
This first FDA qualified health claim ruling for food placed hazelnuts in a "heart healthy" food group. Hazelnuts contain nearly 75 percent mono-unsaturated fat and less than 4 percent saturated fat. Over 30 tree nut studies indicate this high level of mono-unsaturated fat is likely responsible for a reduction in both total blood and LDL cholesterol levels when hazelnuts are consumed as part of a low saturated fat diet.
2005: New Dietary Guidelines Include Hazelnuts for Health
The Dietary Guidelines describe a healthy diet as one that:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
- Includes lean meats, poultry, fish, beans, eggs, and nuts; and
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
The Dietary Guidelines updated every five years by the U.S. Department of Agriculture and the Department of Health and Human Services suggested incorporating 1.5 ounces of healthy nuts, such as hazelnuts into the diet four to five times per week, depending on caloric intake. Specifically the Guidelines suggested eating hazelnuts as a source of vitamin E and magnesium. They are also a healthy source of folate, B vitamins and minerals that lower blood pressure. As an ingredient in the government suggested Dietary Approaches to Stop Hypertension (DASH) diet, hazelnuts provide a source of energy, magnesium, potassium, protein and fiber. Hazelnuts contain about 75 percent mono-unsaturated fat and less than 4 percent saturated fat.
2006: A Serving a Day
A study on how hazelnuts with their high mono-unsaturated fat content affect the plasma lipid response to a cholesterol-lowering diet indicated a single serving a day can favorably alter multiple plasma lipid variables and also reduce the risk of coronary heart disease. This study made use of a significantly smaller serving of hazelnuts per day to produce positive results compared to similar studies with other tree nuts.
Hazelnuts the Natural Health Solution
Phytochemicals are plant compounds such as carotenoids, flavonoids, and proanthocyanidins that have been shown to decrease the risk of heart disease, cancer and other chronic diseases. Hazelnuts have the highest proanthocyanidin content of any tree nut. These compounds are known for contributing astringent flavor to foods and may help reduce the risk of blood clotting and urinary tract infections.
Hazelnuts also rank number one among tree nuts in folate content. This translates into a decreased risk of neural tube birth defects and may help to reduce the risk of cardiovascular disease and depression.
Nutrient Composition
USDA provides updated data on the nutritional composition of many foods.
For specific nutrient profiles for natural, roasted and blanched hazelnuts go to:
www.nal.usda.gov/fnic/foodcomp/search/
Sort for keyword "hazelnuts" and food group "nut and seed products".
Nut Research in support of health abounds from all the tree nut groups. For a listing of all research done to date, visit the International Nut Council – Nutrition and Education Foundation website at www.nuthealth.org
