If you have high cholesterol, or if it runs in your family, you may want to start including some nuts in your diet on a daily basis. It seems that those people who include just a couple of ounces of nuts a day are able to significantly lower their total and LDL cholesterol (the bad cholesterol) which reduces one's risk of developing heart disease.
 
In the most comprehensive study of its kind, researchers examined data from 25 different clinical trials involving over 600 men and women. Among all of the studies, nut consumption ranged from less than one ounce/day to 4.75 ounces per day (about 800 calories worth of nuts). The researchers found that when 2.4 ounces of nuts were consumed, individuals were able to lower total and LDL cholesterol by 5.1 percent and 7.4 percent respectively.  Those participants who had higher total and LDL cholesterol at the beginning of the studies experienced an even greater reduction in cholesterol levels than those who began the study with normal cholesterol levels. The greatest benefit was seen in people who consumed about 20 percent of their daily calories from nuts, which is equivalent to 400 calories (if you are eating 2,000 calories/day).
 
Bottom Line - Nuts, including pistachios, walnuts and almonds, are a great source of plant proteins, antioxidants, vitamins and minerals. While they are high in calories, they do seem to offer protection against heart disease by helping to keep cholesterol low. Try throwing a handful of nuts on a bowl of oatmeal or a salad. They also make a great snack with a piece of fruit!
 
Source: Archives of Internal Medicine 2010; 170: 821 - 827

 
Caffeine has been shown to enhance several different modes of exercise performance including endurance, high-intensity team sport activity and strength-power performance. 

 

While research shows that caffeine supplementation can improve athletic performance, it is dependent on factors such as: the condition of the athlete, exercise (i.e. mode, intensity, duration) and dose of caffeine.
 

How exactly does caffeine work in the body? Caffeine is quickly absorbed through the gastrointestinal tract where it moves through the membranes of the cells and is circulated to the tissues and finally metabolized by the liver. Caffeine can be detected in the bloodstream within 15-45 minutes of consumption. While caffeine supplementation affects both the central and peripheral nervous systems it is thought to act primarily on the central nervous system.

Research has found that caffeine consumed in low doses (3-6 mg/kg) is more effective when consumed in an anhydrous state (water has been removed) versus in coffee. It has been shown to be effective for people participating in endurance exercise, time-trials, and high-intensity team sports (such as soccer and rugby). Additional research is needed to see if caffeine helps improve strength-power performance, such as weight-lifting. 
 
Bottom Line: For high-intensity athletes research shows that caffeine can help enhance performance. Keep in mind these studies have used a caffeine supplement, not coffee. Remember liquid forms of caffeine are not a replacement for fluid intake during high-intensity activities and water or sports drinks are needed to keep hydrated.