In recent years, pistachios have become an essential food item. This green colored, multifaceted superfood is a powerhouse loaded with highest antioxidants when compared to values, reported in a study conducted by Cornell University, of many foods commonly known for their antioxidant capacity, such as blueberries, pomegranates, cherries, and beets. American pistachios have numerous benefits and may help maintain good health, a strong heart and healthy blood vessels, support an active lifestyle and reduce the risk of nutrition-related diseases.

This food is one of the richest sources of melatonin. Besides being good-for-you fats, pistachios provide key vitamins including vitamin E, minerals like potassium and magnesium, antioxidants including polyphenols, carotenoids lutein and zeaxanthin, phytochemicals to keep the immune system strong. Adding pistachios to a healthy diet may help maintain healthy blood pressure, lower levels of cholesterol and other measures of oxidative damage.

A healthy diet is one component of the type of lifestyle that should be promoted to deal with the global health concern of cardiovascular problems. Some healthy dietary patterns, such as the Mediterranean diet and a vegetarian diet have nuts as an essential food component. The US Food and Drug Administration (FDA) have recognized that tree nuts, including pistachios, must be considered as a part of a heart healthy diet. Various studies have also looked at the effects of eating pistachios on many risk factors pertaining to cardiovascular disease and have suggested eating a calorie-controlled amount of pistachios as part of a heart healthy diet daily to lower the risk of heart diseases by lowering total cholesterol, increasing antioxidants in the blood and decreasing oxidized-LDL and also helps in decreasing small dense LDL and increasing phytosterol levels in the blood which helps lower blood cholesterol by decreasing the absorption of cholesterol in the intestines during digestion and reducing the amount of cholesterol produced by the body, provides beneficial anti-inflammatory properties and reduces stress by lowering blood pressure, heart rate and peripheral vascular responses

In addition, given their interesting nutritional composition, various studies have recognized the association between nut consumption and the incidence of, and mortality from, certain CVD outcomes. According to a study by BMC Medicine, consumption of nuts has a beneficial effect on cardiovascular health and eating pistachios three times per week may lower the mortality risk by 39%.

The nutritional value of pistachios is exceptional. The heart, gut, and waistline benefit greatly. Regularly eating pistachios, not more than 1 oz a day, as part of a diet low in saturated fat and cholesterol may lower the risk of heart disease and help improve health and wellbeing. It’s time to celebrate this popular nut, this World Heart Day, celebrated all across on 29th September.