Can you eat nuts with high cholesterol

NEW YORK (Reuters Health) - Eating plenty of nuts can lead to healthier cholesterol levels, but the benefits seem to be greatest for thinner people, those eating less healthy diets, and people with higher levels of “bad” LDL cholesterol and triglycerides, according to a new analysis of published studies of nut consumption and blood fats.

Studies in men and women from different countries have shown that “nuts do lower cholesterol, so it’s pretty much universal,” Dr. Joan Sabate of Loma Linda University in California, told Reuters Health.

Nuts contain a number of healthful substances, including “good” fats, fiber, and antioxidants. In 2003, the US Food and Drug Administration stated that eating 1.5 ounces a day of certain nuts might help reduce heart disease risk.

To further examine the cholesterol-lowering effects of nuts and whether this effect might be strengthened or weakened by a person’s overall diet, body size or other factors, Sabate and colleagues pooled data from 25 studies from seven countries including 583 men and women, some with high cholesterol, some with normal cholesterol.

They found that eating an average of 67 grams (about 2.4 ounces) of nuts daily brought people’s total cholesterol levels down by 11 points (a 5 percent reduction); reduced their harmful LDL cholesterol levels by 10 points (a 7 percent drop); and shifted the ratio of total cholesterol or LDL cholesterol to “good” HDL cholesterol in a favorable direction. The benefits were seen both in people with normal cholesterol levels and those with high cholesterol.

But while nuts reduced triglyceride levels by 21 points in people whose triglycerides were too high (150 milligrams per deciliter or higher), they didn’t affect triglycerides in people with normal levels.

The researchers also found a “dose-response” relationship, meaning the more nuts people ate, the greater the changes in their cholesterol levels. Different types of nuts had similarly healthful effects on blood fats.

Eating nuts had the biggest effect on people who started out with LDL cholesterol levels above 160 milligrams per deciliter, people with lower body weight, and those who were eating more “Western” diets (meaning more saturated fats and refined carbohydrates), the researchers found.

This makes sense, Sabate noted, because people who were already eating a more Mediterranean diet rich in olive oil, fish, whole grains and other healthy foods wouldn’t show as much benefit from adding nuts to their diet.

“Eating one to two servings of nuts a day benefits most of the people by improving their lipid profile,” Sabate added. In turn, the researcher said, this leads to a “drastically decreased” heart attack risk.

Sabate and one co-author on the study have received funding from several different trade groups for nut producers, and the International Tree Nut Council Nutrition Research and Education Foundation helped fund the new analysis.

SOURCE: Archives of Internal Medicine, May 2010.

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Published on Jul 29, 2022 05:57 PM IST

Nuts are wonderful and a powerhouse of nutrients. Many studies have vouched for their cholesterol-lowering properties and benefits for heart health. Here are 5 healthy nuts you must add to your diet for lowering bad cholesterol levels.

Can you eat nuts with high cholesterol
Not all cholesterol is bad and the healthy one helps in removing the harmful cholesterol from our arteries(Pixabay)

A storehouse of healthy fats and vitamins, nuts pack a powerful nutritional punch, lowering bad cholesterol levels effectively and boosting heart health. From almonds, walnuts, peanuts, hazelnuts to pistachios, eating a handful of them every day could offer wonderful benefits ranging from weight loss to blood sugar control. Many studies have vouched for their cholesterol-lowering properties and their ability to supply body with essential nutrients like protein, omega-3 fatty acids, flavonoids, antioxidants and a multitude of vitamins and minerals. It is a myth that eating nuts can increase one's cholesterol levels but it's far from true. (Also read: 7 reasons why you must start your day with soaked nuts)

Not all cholesterol is bad and the healthy one helps in removing the harmful cholesterol from our arteries and preventing heart attacks and strokes. It is thus important to include foods rich in good cholesterol for optimal heart health.

How much nuts should you consume in a day

"Nuts are beneficial in lowering bad cholesterol only when consumed in the optimal portions (not more than a handful – 20gm). The high protein and fibre in nuts make them very filling. However, they're also high in calories that can add up fast and lead to weight gain. Hence, make sure you don't overdo it," says Dr Meghana Pasi, Nutrition Consultant MyThali program, ArogyaWorld.

Dr Pasi suggests a few commonly consumed nuts that also help in lowering the bad cholesterol.

1. Walnuts: They are rich in Omega-3 fatty acids, the same "good" fats found in oily fish like salmon and tuna. Omega-3 helps in lowering your risk of abnormal heart rhythms; decreasing triglyceride levels; slowing the rate of artery-clogging.

2. Almonds: They are rich in Vitamin E (an antioxidant), protects cells from damage by free radicals and maintains metabolic processes.

3. Peanuts: They contain Vitamin B3, niacin, antioxidants, and are a good source of proteins and fibre. They contain phytosterols and are rich in unsaturated fatty acids that help lower “bad” cholesterol.

4. Pistachios: They are rich in phytosterols (plant sterols) which is a natural cholesterol lowering compound.

5. Cashews: They are best sources of several minerals including zinc, copper, magnesium, selenium and vitamin K. They also several flavonoids and their antioxidant levels are enhanced with roasting.

Healthy ways to consume nuts

• Add them to your salads, cereals, fruits, milk shakes, smoothies, curries or gravies, sautéed veggies and soups

• Avoid sugar coated, chocolate dipped, salted or fried nuts. This will add high sodium, fats and sugar to your diet.

• Prefer unsalted natural nuts or roast them without salt or soak them overnight and have them next morning.

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Can eating too many nuts raise cholesterol?

Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally.

Are nuts a good snack for high cholesterol?

A number of snacks may help you keep your cholesterol levels in check. When looking for cholesterol-friendly options, choose those that boast plenty of fiber and heart-healthy unsaturated fats from whole foods like nuts, seeds, whole grains, vegetables, and fruits.

What are the worst foods for high cholesterol?

High-cholesterol foods to avoid.
Full-fat dairy. Whole milk, butter and full-fat yogurt and cheese are high in saturated fat. ... .
Red meat. Steak, beef roast, ribs, pork chops and ground beef tend to have high saturated fat and cholesterol content. ... .
Processed meat. ... .
Fried foods. ... .
Baked goods and sweets. ... .
Eggs. ... .
Shellfish. ... .
Lean meat..