What happens when a group of overweight Americans eat their normal unhealthy diet and exercise as little as they normally would?
Bad stuff, right?
What if the same group ate a handful of specific nuts daily without changing anything else?
Good stuff: their blood pressure and cholesterol dropped, their insulin sensitivity improved, their blood insulin levels dropped, and their beta cell function improved.
Tufts University scientists recruited 59 subjects, with an average age of 59, who were all overweight or obese and had excess belly fat but were otherwise free from heart disease or diabetes.
In other words, they tested the effects of these nuts on the people most likely to develop these two conditions.
They provided them with meals that looked very much like a typical American diet: low in fruit, vegetables, and fiber, and high in carbohydrates.
They tested the effects of these nuts on people with an unhealthy diet.
They used two diets:
– The typical American diet,
– Or the American diet with 15% of the calories replaced with pecan nuts.
All of their participants had four weeks of each diet (8 weeks total).
With the pecan diet, almost all of the markers associated with diabetes and heart disease improved.
Their blood pressure and cholesterol dropped, their insulin sensitivity improved, their blood insulin levels dropped, and their beta cell function improved.
Therefore, with just a small dietary change, they could reduce their diabetes and heart disease risk.
This study is important precisely because it shows that we do not need to be super-motivated to be healthy or adopt a whole new diet and practice a strenuous exercise program, which most people cannot bother to do.
But if you really want to bring your blood pressure below 120/80—starting today, do the easy 9-minute blood pressure exercises found here…
And to bring your cholesterol under control within a month, just cut out this one ingredient you didn’t even know you were consuming…