MayoClinic.com ranks nuts of all kinds among the top five foods for lowering cholesterol. It also cites an assertion by the U.S. Food and Drug Administration that you can protect against heart disease by making a daily habit of eating 1.5 ounces of nuts daily. Seeds also possess cholesterol-lowering properties. Based on theirhytosterol and fiber content, sunflower seeds, pistachios, almonds, sesame seeds and pecans are the top five for lowering cholesterol.
Phytosterols
K.M. Phillips and other researchers at Virginia Polytechnic and State University examined the phytosterol contents of 26 nuts and seeds. Phytosterols are a plant sterol associated with lower cholesterol levels and reduced risk of heart disease. Among the nuts and seeds studied, sesame seeds, wheat germ, pistachios and sunflower seeds contained the highest amount of phytosterols and Brazil nuts the lowest. The study also found that pumpkin seeds contained a fairly low amount of phytosterols but a high-number of other cholesterol-fighting properties, according to the report published in the "Journal of Agriculture and Food Chemistry" in November 2005.
Fiber
Fiber helps lower low-density lipoprotein cholesterol and can help you lose weight as well as improve you blood pressure and blood glucose levels. Losing just 5 to 10 pounds can help you reduce your cholesterol levels, according to MayoClinic.com. Men should aim to include 38 grams women should strive to include 25 grams of fiber in their daily diets, according to the American Dietetic Association. Nuts and seeds provide strong sources of fiber. High-fiber nuts and seeds include sunflower seeds, with 3.9 grams per 1/4 cup; almonds, 3.5 grams per 1 ounce; pistachios, 2.9 grams per 1 ounce; pecans, 2.7 grams per 1 ounce; and black walnuts, 1.9 grams per 1 ounce.
Nuts and Cholesterol
Even if you don't like the top five nuts and seeds, eating nuts of any kind can prove helpful in lowering your cholesterol levels, according to research led by Joan Sabate, M.D., of the department of nutrition at Loma Linda University in California. Sabate and colleagues analyzed 25 studies that tested the effects of nut consumption on blood lipid levels. They found that eating any kind of nut improved cholesterol levels and did not single out any types of nuts as superior to others. The analysis covered studies in seven countries among 583 adults. Participants in the multiple studies consumed an average of 63 grams -- about 2.2 ounces -- of nuts daily. On average, persons who ate nuts daily realized a 5.1 percent reduction in total cholesterol, a 7.4 percent reduction in their low-density lipoprotein levels and a 10.2 percent reduction in cholesterol levels, according to the report published in the May 2010 issues of "Archives of Internal Medicine."
Considerations
Nuts and seeds provide a cholesterol-free source of protein, making them a heart-healthy substitute for meat and other animal products. Try building a salad with spinach, apple slices, walnuts and sesame seeds topped with balsamic vinegar.
Keep in mind, though, that the fat content of nuts and seeds makes them high in calories. If you ate 1.5 ounces -- the amount recommended by the FDA -- of black walnuts daily, you would add 262 calories to your daily total, while a quarter-cup of sesame seeds provides about 205 calories.
References
- MayoClinic.com; Cholesterol: Top Five Foods to Lower Your Numbers; May 7, 2010
- Science Daily; Sunflower Seeds, Pistachios Among Top Nuts For Lowering Cholesterol; Dec. 7, 2005
- "Journal of Agriculture and Food Chemistry"; Phytosterol Composition of Nuts and Seeds Commonly Consumed in the United States; K. M. Phillips et al.; Nov. 30 2005
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; Nov. 17, 2009
- MayoClinic.com; High-Fiber Foods; Nov. 19, 2009
- American Dietetic Association; Health Implications of Dietary Fiber; October 2008
