Pistachios are one of the oldest flowering trees, and the nuts have been eaten by humans for at least 9,000 years. This little nut packs more than flavor, however: It's rich in vitamins, nutrients and antioxidants. Recent research points to pistachios' cholesterol-fighting potential, making them a smart snack for your health. However, there is no miracle cure for high cholesterol, and even pistachios' benefits are limited.
Heart Health and Nuts
MayoClinic.com describes cholesterol as "a waxy substance that's found in the fats (lipids) in your blood." While your body needs some cholesterol, having too much can lead to heart disease. There are different types of cholesterol, of which low-density lipoprotein, or LDL, is considered the worst for your health.
According to MayoClinic.com, nuts contain high levels of "heart-healthy" nutrients, and studies have shown that eating nuts can actually lower your LDL levels.
Health Benefits of Pistachios
Pistachio Health claims that pistachios have the highest levels of antioxidants of any snack nut. That includes 7983 Trolox Equivalents per 100 grams. Antioxidants fight aging and decay in your body, including your heart. Pistachios also have more potassium and phytosterols than any other nut, and high arginine levels. Potassium and arginine help your heart stay strong and fight the effects of cholesterol, while phytosterols may actually prevent cholesterol from being absorbed in your body.
Expert Insight
In 2007, "Science Daily" reported on findings by Penn State researchers that pistachios lower cholesterol levels. The researchers found that eating one to two handfuls of pistachios reduced LDL cholesterol significantly and affected lipoprotein ratios overall. The study was intended to examine the high levels of antioxidants in pistachios, which are normally only found in dark leafy vegetables. Researchers found that these antioxidants may combine to fight LDL oxidization, which fights plaque formation in the arteries, warding off heart disease.
Warning
Many snack nuts, including pistachios, are high in salt. MayoClinic.com recommends that, to fight cholesterol, you should follow a low-salt diet. If you want to reap the benefits of pistachios without adding additional risk, look for unsalted pistachios.
Recommendation
There is no magic cure for high cholesterol, but a well-balanced lifestyle can alleviate your health problems and prevent you from getting high cholesterol in the first place. MayoClinic.com recommends you maintain a healthy weight, quit smoking, cut back on drinking, exercise daily and eat a low-fat, low-salt diet. That diet should include a daily serving of pistachios, along with a variety of fruits, vegetables and whole grains.
