Nuts such as almonds, hazelnuts, pistachio, walnuts and macadamia have been shown to lower ‘bad’ LDL cholesterol, raise ’good’ HDL cholesterol, lower tightly triglycerides and reduced atherosclerotic lesions formed in the aorta.
Different types of nuts
Pecan and pistachio nuts also contain a significant amount of plant sterols, which have been widely researched for their cholesterol-lowering effects.
By competing with cholesterol for absorption from the intestine, beta-sit sterol and other plant sterols have been shown to lower LDL cholesterol by 10 to 14%.
Many nuts, such as pistachios and cashews, are a very good source of magnesium and potassium, two minerals that protect against high blood pressure.
Brazil nuts contain high amounts of selenium, which has been shown to lower the risk of heart disease and cancer.
Nuts in general but especially walnuts are a very good source of arginine, an amino acid which is converted into nitric acid which is converted into nitric oxide, a chemical that allows blood vessels to relax, remain smooth and prevent platelet aggregation, thereby improving blood flow.
Nuts are also an excellent source of antioxidants, including vitamin E and flavonoids, which exert a protective effect on the arteries and prevent lipid per oxidation.
What if you want to lose Weight?
Eat a handful of nuts a day.
Since nuts are high in fat, although most of it is beneficial fat, you can’t eat nuts with abandon if you are concerned about weight.
But in DR Fraser study, however, enthusiastic nut-eaters were less obese than non-nut eaters.
A sensible amount would be an ounce or two a day (25-50g) or about a handful a day.
The best thing to do is to eat heart healthy nuts as a substitute for other sources of fat and calories.
Thanks,
Health, February-2013
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