The small crunchy nuts with buttery flavor called macadamias are heart-healthy and can be especially beneficial for your cholesterol levels. They also offer B vitamins and minerals such as copper. As long as you consume them in moderation, macadamia nuts may be a good addition to your daily diet.
Nutritional
Macadamia nuts can make a nutritious snack. A serving size of raw macadamias contains about 20 g of total fat per 1 oz. with no trans fat. They're a good source of dietary fiber, and though macadamia nuts are high in calories -- 200 per oz. -- they have no cholesterol and very low carbohydrates, about 4 g. Macadamia nuts are healthy snacks, not only because they're low in cholesterol, but also because they offer a generous amount of zinc, copper, iron and potassium. These nuts are loaded with micronutrients like the heart-friendly antioxidant vitamin E. They also have thiamin, or vitamin B-1, for a healthy digestive tract and niacin, or vitamin B-3, a nutrient that may help lower cholesterol.
Omega-3s
Macadamia nuts are naturally high in omega-3 fatty acids, which are essential for your survival. These fatty acids also contain anti-inflammatory abilities. This is significant because inflammation can increase your chances of health issues including rheumatoid arthritis, diabetes, heart disease and Alzheimer's disease.
Heart Friendly
Macadamia nuts are extremely heart friendly because along with omega-3 fatty acids, they contain other "good" fats called monounsaturated fats. The American Heart Association explains that unlike "bad" fats like saturated and trans fats, monounsaturated fats, like omega-3s, do not increase "bad" cholesterol, or LDL low-density lipoprotein, and may even help decrease it.
Studies
In a study reported in April 2000 in the "Archives of Internal Medicine" participants were fed three different diets, one of which was macadamia nut-based. The study indicated that the macadamia nut diet compared to a typical American diet -- rich in saturated fat -- promoted potentially beneficial effects on cholesterol and LDL levels. A study published in April 2003 in the "Journal of Nutrition" noted that along with a nutritious diet, macadamia nut consumption contributed to the reduction of LDL levels and higher HDL, or high-density lipoprotein, otherwise referred to as "good" cholesterol, in male participants with already high cholesterol.
References
- MayoClinic.com; Nuts and Your Heart: Eating Nuts for Heart Health; Feb. 4, 2011
- "The Encyclopedia of Healing Foods"; Michael T. Murray, JOSEPH PIZZORNO and Lara Pizzorno; 2005
- UC Berkeley wellnessletter.com; Is Inflammation the Root of All Disease?; January, 2008
- American Heart Association; Know Your Fats; Jan. 20, 2011
- "Archives of Internal Medicine"; Serum Lipid Effects of a High-monounsaturated Fat Diet Based on Macadamia Nuts; JD Curb et al.; April 20, 2000
- "The Journal of Nutrition"; Macadamia Nut Consumption Lowers Plasma Total and LDL Cholesterol Levels in Hypercholesterolemic Men; Garg ML et al.; April 2003
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