1. What is Cholesterol?
Cholesterol is a waxy substance found in the cells and bloodstream of all animals, and it serves many vital functions. Cholesterol is used in the production of cell membranes and some hormones, and helps your body work properly. You need some cholesterol in your body, but too much can clog your arteries and lead to heart attack, stroke and other cardiovascular disease. About 75 percent of your cholesterol is produced in your body, and 25 percent comes from the food you eat. Fatty animal products like meat, dairy and eggs are the highest sources of cholesterol.
2. Pistachios to the Rescue
Pistachio nuts, along with sunflower seeds, wheat germ and sesame seeds, contain high levels of phytosterols, a plant compound molecularly similar to cholesterol. Phytosterols are not as readily absorbed by the body as cholesterol, and scientists believe that they help lower blood cholesterol levels by partially preventing the body's absorption of cholesterol. A study by Penn State revealed that eating 1.5 to 3 ounces, a handful or two, of pistachios a day can substantially lower your LDL (bad) cholesterol levels.
3. More Health Benefits of Pistachios
In addition to pistachio's heart-healthy benefits, the nuts also are high in protein and are a good source of vitamin B6 and thiamin. Their fat content is largely unsaturated, the "good" fat, and they are high in fiber. Pistachios are also rich in antioxidants and contain more lutein, beta carotene and gamma tocopherol than any other nut.
4. How to Choose and Use Your Pistachios
Pistachio shells are naturally creamy white, although they are sometimes dyed red. The meats are a bright yellow-green. Roasted and salted pistachios in their shells are easy to snack on, and raw shelled pistachios are great for baking into breads, muffins or granolas. Raw pistachios also are good for stirring into whole grain pilafs or for topping salads. Raw pistachios should be stored in a cool, dark place and should be used within a few weeks of purchase. Roasted pistachios have a longer shelf life.
5. Other Heart Healthy Tips
The best way to achieve and maintain healthy cholesterol levels is to eat a well-balanced diet and get plenty of exercise. Since animal products are the primary source of dietary cholesterol, your heart healthy choice is to reduce your consumption of meat, dairy and eggs, or to eliminate them from your diet completely. Choose lean cuts of meat and low-fat or fat-free versions of milk, yogurt, sour cream and other dairy products. Explore the vegetarian world of meat substitutes; many products made with soy, wheat or mushrooms can make delicious substitutes. Make the bulk of your diet fresh fruits, vegetables and whole grains. Exercise at least three times a week for thirty minutes periods. And remember to visit your doctor regularly to get your cholesterol levels checked.
