A storehouse of healthy fats and vitamins, walnuts pack a powerful nutritional punch, effectively lowering bad cholesterol levels and improving heart health. Of almondsFrom walnuts to peanuts to hazelnuts to pistachios, eating a handful of them every day could offer wonderful benefits ranging from weight loss to blood sugar control. Numerous studies have endorsed its properties to reduce cholesterol and its ability to provide the body with essential nutrients such as proteins, omega-3 fatty acids, flavonoids, antioxidants and a multitude of vitamins and minerals. It is a myth that eating nuts can increase cholesterol levels, but it is far from true. (Also read: 7 reasons why you should start the day with soaked nuts)
Not all cholesterol is bad, and healthy cholesterol helps remove harmful cholesterol from our arteries and prevent heart attacks and strokes. Therefore, it is important to include foods rich in good cholesterol for optimal heart health.
How many nuts should you eat in a day?
“Walnuts are beneficial for lowering bad cholesterol only when consumed in the optimal portions (no more than a handful, 20g). The high protein and fiber content in walnuts makes them very filling. However, they also have many calories that can add up fast and lead to weight gain. So make sure you don’t overdo it,” says Dr. Meghana Pasi, nutrition consultant with MyThali program, ArogyaWorld.
Dr. Pasi suggests some commonly eaten nuts that also help lower bad cholesterol.
1. Walnuts: They are rich in Omega-3 fatty acids, the same “good” fats found in fatty fish like salmon and tuna. Omega-3 helps reduce the risk of abnormal heart rhythms; decreased triglyceride levels; slowing down the rate of clogging of the arteries.
2. Almonds: They are rich in vitamin E (an antioxidant), protect cells from free radical damage and maintain metabolic processes.
3. peanutNuts: They contain vitamin B3, niacin, antioxidants and are a good source of protein and fiber. They contain phytosterols and are rich in unsaturated fatty acids that help reduce “bad” cholesterol.
4. Pistachios: They are rich in phytosterols (plant sterols), which is a natural compound to reduce cholesterol.
5. CashewsNuts: They are the best sources of several minerals, including zinc, copper, magnesium, selenium, and vitamin K. They also contain several flavonoids, and their antioxidant levels increase with roasting.
Healthy ways to eat nuts
• Add them to your salads, cereals, fruits, smoothies, shakes, curries or sauces, stir-fried vegetables and soups.
• Avoid sugar-coated, chocolate-dipped, salted, or fried nuts. This will add high sodium, fat, and sugar content to your diet.
• Choose natural nuts without salt or roast them without salt or soak them overnight and eat them the next morning.
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