Almondie & Cholesterol

For many years, unsubstantiated rumors and complete myths have been propagated about nuts. Myths such as “Nuts are fattening”. “Nuts are terrible for your cholesterol.” “Nuts have a tremendous fat content that can make you more susceptible to cardiovascular disease.” It is only over the past decade or so that studies have been conducted suggesting that nuts are not, in fact, bad for your cholesterol at all. In reality, quite the opposite is true. So much so that the FDA issued the following statement: "Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease." Adding nuts to your daily diet can change the concentration of dilution and concentration of lipoproteins and serum lipids.

There are, of course, some nuts that are more heart-healthy and cholesterol-friendly than others. The following nuts are known for their positive effect on your cholesterol:

• Walnuts
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  • Walnuts are a rich natural source of omega-3 fatty acids. Omega-3 fats have the following positive effects on your body:
    • Reduce triglyceride levels
    • Decrease accumulation of plaque in your arteries
    • Arrest or slow down blood clots
    • Improve HDL to LDL cholesterol ratio
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• HDL cholesterol is the “good” cholesterol since it appears to protect against heart attacks
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• LDL cholesterol is the “bad” cholesterol in your body that forms plaque in your arteries when there is too much of it circulating in your blood.
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• Almonds
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  • Studies suggest that including almonds in your daily diet can significantly boost your blood lipid profile.
    • Research was recently conducted that suggests replacing approximately 25% of your daily calorie intake with a full serving of almonds (about 75 grams) reduces the ratio of LDL to HDL cholesterol by roughly 12%.
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• Brazil Nuts
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  • Brazil nuts contain large quantities of monounsaturated fatty acids.
    Monounsaturated fatty acids are believed to increase HDL cholesterol levels while reducing LDL cholesterol levels.
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• Pistachios
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  • Pistachios are a naturally rich source of unsaturated fats.
  • Studies suggest that one daily serving of pistachios over a period of time can decrease LDL cholesterol levels by as much as 9%.
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• Pumpkin seeds
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  • Pumpkin seeds contain a large amount of phytosterols, which substantially improve HDL to LDL cholesterol concentrations.
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• Cashews
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  • While cashews do have a relatively high fat content, the vast majority of their fat (approximately 75%) is the heart-healthy monounsaturated fat.
  • Cashews are also a rich source of oleic acid, which is well-documented to have a beneficial effect on cardiovascular health.
  • Research indicates that adding cashews to your diet may reduce triglyceride levels.
  • Unlike most nuts, cashews do not contain any cholesterol.
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• Hazelnuts
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  • Hazelnuts are the nuts with one of the lowest levels of saturated fats. They also have one of the highest levels of monounsaturated fatty acids.
  • The FDA came out with a statement that “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts per day, such as hazelnuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
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• Sesame Seeds
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  • Sesame seeds contain lignans, which have exhibited the ability to reduce LDL cholesterol levels as well as overall cholesterol levels.

Check out EdenNuts Nut Butter products and lower your cholesterol today.