People who include nuts in their diet can lower their low-density lipoprotein (LDL) cholesterol levels. Having too much of this "bad" cholesterol in the blood is one of the top causes for heart disease, reports the Mayo Clinic. A variety of nuts provide this benefit, along with several other health perks.
Walnuts
Walnuts help lower LDL cholesterol, according to the Mayo Clinic. These nuts also provide 2.6 g of omega-3 fatty acids per ounce, according to Tufts University of Boston, Massachusetts. The omega-3s help to prevent cancer and rheumatoid arthritis along with heart disease. They also help with memory and mood, according to Tufts. In addition, walnuts are a good source of manganese as well as copper, nutritiondata.com reports.
Almonds
Almonds help to lower cholesterol and keep blood vessels healthy, just like walnuts do, thanks to their polyunsaturated fatty acids, according to the Mayo Clinic. Almonds have more omega-6 fatty acids than omega-3 fatty acids. Almonds provide manganese, riboflavin, magnesium and vitamin E as well, according to Nutritiondata.com.
Macadamia Nuts
Macadamia nuts lower bad cholesterol levels as well, the "Journal of Nutrition" reports. An April 2003 study published in the journal demonstrated that men could lower their LDL cholesterol by eating these nuts despite their diets being high in fat. These nuts provide monounsaturated fatty acids, or MUFAs, which the men increased intake of while decreasing intake of less healthy fats such as saturated fat, according to lead study author Manohar L. Garg. A one-cup serving of macadamia nuts offers almost 79 g of MUFAs. The nuts also provide manganese and thiamin, according to Nutritiondata.com
