When you think of heart-healthy foods to control your blood cholesterol, fat-laden nuts probably don't make the list. Although they are calorically dense, peanuts and tree nuts are packed with omega-3 fatty acids and monounsaturated fats that help improve your cholesterol readings. In fact, MayoClinic.com identifies nuts as one of the top five foods for cholesterol management.
Features
The nutrient content varies a bit from one type of nut to another, but the overall picture is the same. Walnuts, the type of nuts most frequently studied in the scientific community, offer 185 calories in a single serving, about 14 nut halves. Nuts are a plant food, so contain no cholesterol. A serving of walnuts contains only 1.7 g of unhealthy saturated fats but more than 2.5 g of heart-healthy monounsaturated fats. One serving of walnuts represents 17.5 g of healthier polyunsaturated fats, especially omega-3 fatty acids. Walnuts are also loaded with protein, fiber, minerals, vitamins and essential amino acids.
Effects
The monounsaturated fats in walnuts can decrease the amount of LDL cholesterol in your blood while increasing the amount of HDL, or "good" cholesterol, according to the Cleveland Clinic. The densely-packed plant protein in walnuts helps to reduce total blood cholesterol and the omega-3 fatty acids reduce the level of triglycerides that can raise LDL levels. Nuts also contain arginine, an amino acid that helps keep blood vessels healthy and vitamin E, an anti-oxidant that may reduce the rate of plaque production within the coronary arteries, says MayoClinic.com.
Benefits
As nuts improve your cholesterol readings, they also promote heart health. When you have too much LDL, or "bad," cholesterol in your body, the excess builds up on the inside of the arteries bringing oxygen-rich blood to your heart. As the vessels narrow and become more rigid, your heart doesn't receive the nutrients it needs to function properly, and you have coronary heart disease. Over time, coronary heart disease increases your risk of heart failure, heart attacks and strokes.
Expert Insight
The U.S. Food and Drug Administration, or FDA, has issued a qualified health claim about nuts. The claim states there is scientific research to support, but not conclusively prove, that eating 1-1/2 oz. a day of nuts as part of a diet low in cholesterol and saturated fat may reduce your risk of developing coronary heart disease. However, the FDA cautions, the nuts should replace other calories in your diet.
Recommendations
The American Heart Association recommends eating at least four servings of nuts, legumes or seeds each week as part of an overall plan for cholesterol management. Because nuts are high in calories, think of them as a garnish rather than a full snack. Sprinkle crushed or sliced nuts on heart-healthy foods like yogurt or salads, add them to stir-fry meals sautéed in heart-healthy oils like olive or canola or spread a small amount of nut butter on whole wheat bread.
