pistachios

Healthy Foods & Recipes: Pistachios

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Four Healthy Reasons to Consume Pistachios

Boosts Brain Function – Pistachios contain vitamin B6, which supports neurotransmitter function and cognitive health. The healthy fats in pistachios also aid in brain function and memory retention.Recipe: Spicy Pistachio-Crusted Salmon

Heart Health – Pistachios are rich in monounsaturated and polyunsaturated fats, which help reduce LDL (bad cholesterol) and support heart health. They also contain antioxidants like lutein and beta-carotene, which help protect blood vessels.

Rich in Protein and Fiber – Pistachios are a great plant-based source of protein and fiber, making them an excellent snack for maintaining muscle health and digestive regularity. Their high fiber content also helps with satiety and blood sugar control.

Supports Eye Health – These nuts contain lutein and zeaxanthin, two powerful antioxidants that promote eye health by reducing the risk of age-related macular degeneration (AMD).

Ingredients

  • 2 salmon fillets (6 oz each)
  • ½ cup unsalted pistachios, finely chopped
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • ½ teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ¼ teaspoon cayenne pepper (adjust to taste)
  • Salt and black pepper to taste
  • Lemon wedges for serving

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. In a small bowl, mix olive oil, Dijon mustard, honey, smoked paprika, garlic powder, cayenne pepper, salt, and black pepper.
  3. Brush the salmon fillets with the mixture, coating the top evenly.
  4. Press the chopped pistachios onto the salmon, creating a crust.
  5. Bake for 12-15 minutes or until the salmon flakes easily with a fork.
  6. Serve with lemon wedges and a side of roasted vegetables or quinoa.

This dish is packed with heart-healthy fats, protein, and antioxidants, making it a delicious and nutritious meal with a South Texas-inspired spicy kick! 🌶️💚

Today’s Health Tip ~ Want to Lower Your Cholesterol?

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Pistachios are a Heart Healthy Choice

Note: I snack on unsalted shelled pistachios. There are a great treat.

One of the first indicators of a healthy heart is your cholesterol levels. There are two types — LDL and HDL. High levels of LDL cholesterol can raise your risk of heart disease, so it’s often referred to as “bad” cholesterol, according to the CDC. Meanwhile, higher levels of HDL cholesterol can lower your risk.

One way to improve cholesterol levels is with the help of a healthy diet, per the National Library of Medicine (NLM). This involves choosing healthy fats, such as nuts, to make up anywhere between 20 and 35 percent of your daily calories. “Most of the fat in pistachios are unsaturated fats, which are linked to lower cholesterol,” explains Jim Liu, MD, a cardiologist and Clinical Assistant Professor of Internal Medicine at The Ohio State University Wexner Medical Center. “There are studies specifically linking pistachios to lower LDL cholesterol levels.

It’s true: A small study showed including pistachios can improve total cholesterol levels and other metabolic risk factors in adults with type 2 diabetes, according to results in the November 2016 issue of ​Metabolism​.

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