|  | Conditions Treatments | Cholesterol

Nuts That Help Reduce Cholesterol

Nuts contain primarily unsaturated fats, which provide valuable nutrients to the body. They are also a healthy alternative to eating saturated and trans fat snacks (packaged cookies and crackers). In addition, certain nuts (macadamia, for example) can even reduce a person's blood cholesterol level. And reducing cholesterol levels in the blood is one way to help prevent heart disease. So, unlike other fats, nuts should be eaten, not avoided, when trying to reduce cholesterol--although in moderation, because they are a calorie-dense food.

  1. Nuts and Fat

    • A certain amount of fat is actually necessary in order for your body to develop and operate efficiently. Without fat, the brain and nervous system will not properly develop and your body will not be able to absorb vitamins, according to the Kids Health online website (see Resources). But not just any fat will do. The fat consumed to aid in these important bodily functions does need to be the right kind, like that found in nuts (mostly unsaturated fat).

    Cholesterol-Reducing Nuts

    • Almonds, cashews, hazelnuts, macadamias, pecans, pistachios and walnuts are all nuts that help reduce cholesterol in the body. Peanuts, which are really legumes (not nuts), also help lower cholesterol levels, since nutrients found in peanuts are comparable to those found in nuts, and they are an unsaturated fat as well.
      While nuts are recognized for lowering LDL or "bad" cholesterol by helping to rid the body of excess cholesterol floating in the bloodstream, they also raise HDL or "good" cholesterol levels too, according to the Yale-New Haven Hospital (see link in the References Section below). Raising the good cholesterol levels (HDL) helps to rid the body of the excess LDL in the artery blood which could end up as plaque on vessel walls.

    Unsaturated Nut Fats: Poly vs. Mono

    • Although nuts are a good type of fat (unsaturated fats), there has been some question about which unsaturated fat is best for you: polyunsaturated or monounsaturated. Walnuts fall under the polyunsaturated type, and almonds, cashews, hazelnuts, macadamias, pecans and pistachios represent the monounsaturated type. But according to the American Heart Association, research has shown that neither unsaturated fat type is better than the other for reducing cholesterol levels; they are both good at doing so. However, saturated and trans fats should be avoided as much as possible.

    Nuts, Vitamin E and Cholesterol

    • According to the Yale-New Haven Hospital, nuts are one of nature's best sources for Vitamin E. And Vitamin E prevents oxidation of cholesterol in your blood, helping to stop clogging of your arteries, according to the online website Medical News Today (see Resources). But the National Academy of Sciences states that Vitamin E is severely lacking in most American diets, with the majority only getting half the daily recommended amount of this important vitamin (see Resources).

    Nut Fiber and Cholesterol

    • Nuts are high in dietary fiber, which is a positive benefit for overall health. And dietary fiber intake can aid individuals in feeling fuller, so they eat less, helping to reduce weight gain and possible excess cholesterol. But dietary fiber in nuts also inhibits some fat absorption as well, which also reduces potential for too much cholesterol in the blood.

Cholesterol - Related Articles