Nuts About Nuts: Improving Your Cholesterol While Snacking

Nuts About Nuts - Improving Your Cholesterol While Snacking

High in protein and fiber, nuts contain healthy amounts of folic acid (brain nutrition), vitamin E, selenium, phytic acid and omega-3 fatty acids. In addition, nuts have what is known as “good” or unsaturated fat and are low in the “bad” or unsaturated fat. Nuts can lower the chance of heart disease and help in keeping your cholesterol level down.

Recent research looked at data from 25 previous studies in 7 different countries to examine the factors involved in nuts’ cholesterol-lowering effects. The results showed that eating an average of 2.4 ounces of nuts per day reduced cholesterol levels by 5 percent in both people with normal and high cholesterol levels. For those suffering from high triglycerides, daily nut consumption lowered levels by 21 points, although it did not affect those who had  normal levels of tryiglycerides.

The bigger finding is that by adding nuts to the diet, people who had high LDL cholesterol levels (160 milligrams per deciliter), lower body mass index (BMI), or a predominantly Western diet benefited more than those who were already consuming a Mediterranean diet.

Eating one to two servings of nuts a day benefits most of the people by improving their lipid profile, which leads to a “drastically decreased” heart attack risk.

Nuts can be eaten raw, roasted, and dry-roasted but should be limited to 3 ounces or less per day, given their calorie count. Early indigenous populations soaked their raw nuts before they were eaten, which isn’t such a bad idea. Nuts contain enzyme inhibitors, which can strain the digestive system if you are a regular voracious consumer. By soaking overnight before eating or toasting, you are neutralizing the enzymes and the nuts will be easier to digest.

The Team at i-Supplements.com

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