We know a lot about nuts by now, about the grand amount of
nutrients and protein and oils they hold, but if you didn’t know yet, here is a
brand new example of their health powers. Researchers have found more proof
that eating nuts will lower blood lipids — a.k.a. cholesterol.
In the past,
wide-ranging population studies have linked nuts with a reduced risk for heart
disease. Thus, many other studies attempted to see if eating nuts had an effect
on cholesterol. The new study sought to estimate how nuts affected blood lipid
levels and whether any other factors changed their affect.It was published in
the latest issue of the “Archives of Internal Medicine.”
Researchers pooled
data from 25 different studies conducted in seven countries. They totaled 583
adults who had high cholesterol and who were not actively taking
cholesterol-lowering drugs. In this sample of people, could nuts without the
help of drugs improve cholesterol profile?
Remember that nuts
are very high in fat and, in order to get the biggest bang for your buck, eat
no more than a good-sized handful each day. Top nuts for impacting health
include walnuts, almonds, pistachios and, yes, even peanuts.
In the past,
wide-ranging population studies have linked nuts with a reduced risk for heart
disease. Thus, many other studies attempted to see if eating nuts had an effect
on cholesterol. The new study sought to estimate how nuts affected blood lipid
levels and whether any other factors changed their affect.It was published in
the latest issue of the “Archives of Internal Medicine.”
Researchers pooled
data from 25 different studies conducted in seven countries. They totaled 583
adults who had high cholesterol and who were not actively taking
cholesterol-lowering drugs. In this sample of people, could nuts without the
help of drugs improve cholesterol profile?
On average, the
people consumed 67 grams of nuts. This had some significant effects. Total
cholesterol was reduced by 5.1%, LDL (“bad”) cholesterol was reduced by 7.4%,
total cholesterol concentration was reduced by 5.6%, triglyceride levels
(another bad fat molecule) were reduced by 10.2%, and the ratio of LDL to HDL
(“good”) cholesterol changed for the better by 8.3%. Just by eating nuts!
Researchers found
that different types of nuts had similar effects on blood lipid levels. Factors
that influenced the nuts’ battle against cholesterol were the amount of LDL
cholesterol in the body, body weight, and diet type. The greatest effects were
seen among people who had the highest LDL cholesterol, but also the lowest body
mass index numbers.
They conclude that nuts can improve cholesterol, especially
among people with high LDL cholesterol or those with low body mass index.
Remember that nuts
are very high in fat and, in order to get the biggest bang for your buck, eat
no more than a good-sized handful each day. Top nuts for impacting health
include walnuts, almonds, pistachios and, yes, even peanuts.
One last note, a very important one: choose only unsalted
nuts for health purposes.
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