You may wonder if there is something more you can do to improve your cholesterol levels, and therefore reduce your risk of heart disease and stroke. Cholesterol is a substance that is found in the fat of your bloodstream. Your body actually requires a certain amount of low-density lipoproteins, or LDL, cholesterol to continue building healthy cells and reduce your risk of heart disease. Problems occur when this form of cholesterol rises above normal limits and you develop fatty deposits in your blood vessels.
What LDL Is
LDL is the medical abbreviation for low-density lipoproteins. Commonly referred to as "bad" cholesterol, it bands with other substances to form a thick, hard deposit called plaque. These deposits can narrow your arteries and make the arteries themselves less flexible. This condition is known as atherosclerosis and is a precursor to heart disease, peripheral vascular disease and stroke. In some cases, these plaques can dislodge from the arterial wall and become lodged in smaller arteries where they completely blocked oxygen from reaching the tissues, causing a stroke or a heart attack.
Relationship between Cholesterol and Nuts
Dietary interventions to help lower your cholesterol levels are the cornerstone of prevention and treatment programs for primary care physicians and cardiologists. In a study published in the "Archives of Internal Medicine" in 2010, researchers found a link between eating nuts and the reduction of LDL cholesterol. Nuts are high in plant proteins, unsaturated fatty acids, fiber, vitamins and other antioxidants which help improve your health. After evaluating the results of 25 different research studies conducted in seven countries and involving over 580 women, the researchers came to the conclusion that consuming an average of 2.4 oz. nuts per day was associated with a 5.1 percent reduction in total cholesterol at a 7.4 percent reduction in LDL.
Nuts that Reduce Cholesterol
The nuts that can claim the health benefit of reducing your LDL cholesterol are almonds, hazelnut, pecans, pistachios, walnuts and peanuts. However, in a study released in April 2003 of the "Journal of Nutrition," researchers also found a reduction in total cholesterol and LDL cholesterol in a four-week period after consuming macadamia nuts on a daily basis. Eat about a handful or 1.5 oz. nuts each day to help reduce your heart disease risk. However, you should ensure that these nuts are not covered in salt or covered in sugar. The addition of these extra substances will reduce the beneficial effects of eating nuts.
How to Get Your Nuts
If nuts are not your thing, you can still get the benefits without grabbing them to nibble on as a snack. Find one or two varieties from the nuts approved for cholesterol reduction and incorporate them into your salads, yogurt, cereal and even pasta. Nuts can also be added to cooked vegetables, muffin mix and pancake mix to add a special flavor or an additional crunch.
References
- American Heart Association: LDL and HDL Cholesterol: What's Bad and What's Good?
- "Archives of Internal Medicine"; Eating Nuts Associated with Improvements in Cholesterol Levels; Joan Sabate, et al.; May 2010
- University of Nebraska Cooperative Extension: Nuts for Nutrition
- PubMed.gov: Macadamia Nut Consumption Lowers Plasma Total and LDL Cholesterol Levels in Hypercholesterolemic Men
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
Member Comments