Eat Nuts to Lower Your Cholesterol
Researchers at the Loma Linda University in the US have reviewed 25 different studies involving nearly 600 people and have concluded that eating a small portion of nuts everyday reduces cholesterol levels.
Participants ate 67 grams of a variety of different nuts everyday between periods of 3 and 8 weeks, the results showed an average 7.4% reduction in cholesterol levels.
Only guesses as to why this effect has been documented have been offered so far, the best so far is that plant sterols in the nuts interfere with cholesterol absorption.
Be careful however as some nuts are high in fats, although the majority is unsaturated fat, it’s important not to over-indulge. Taking a handful of nuts to work for a mid-afternoon snack can fill you up and provide you with key nutrients that not only lower cholesterol, but have a whole range of different benefits.
Selecting the right nuts to eat can be quite a daunting task, there is just so many different types! Always go for nuts that aren’t roasted or salted and aim for a variety to enjoy the benefits of the different types of nuts. Walnuts are high in omega-3 fatty acids (ideal if you don’t have enough oily fish), Almonds are high in calcium and chestnuts have the least calories.
Peanut butter (or any other nut butter) is also a good source – although check the ingredient list and ensure the nut content is about 95% or more.
Researchers at the Loma Linda University in the US have reviewed 25 different studies involving nearly 600 people and have concluded that eating a small portion of nuts everyday reduces cholesterol levels.
Participants ate 67 grams of a variety of different nuts everyday between periods of 3 and 8 weeks, the results showed an average 7.4% reduction in cholesterol levels.
Only guesses as to why this effect has been documented have been offered so far, the best so far is that plant sterols in the nuts interfere with cholesterol absorption.
Be careful however as some nuts are high in fats, although the majority is unsaturated fat, it’s important not to over-indulge. Taking a handful of nuts to work for a mid-afternoon snack can fill you up and provide you with key nutrients that not only lower cholesterol, but have a whole range of different benefits.
Selecting the right nuts to eat can be quite a daunting task, there is just so many different types! Always go for nuts that aren’t roasted or salted and aim for a variety to enjoy the benefits of the different types of nuts. Walnuts are high in omega-3 fatty acids (ideal if you don’t have enough oily fish), Almonds are high in calcium and chestnuts have the least calories.
Peanut butter (or any other nut butter) is also a good source – although check the ingredient list and ensure the nut content is about 95% or more.
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What a great resource!