I just read about a new study in the New York Times on how eating nuts can improve your cholesterol levels. The study found that eating 2.4 servings of nuts (of any kind):
- Reduces your total cholesterol level
- Reduces your LDL “bad” cholesterol level
- Improves your ratio of total cholesterol to HDL “good” cholesterol
In the study, one serving of nuts equaled one airplane snack serving (you know, those teeny tiny bags of nuts). So 2.4 servings is not that much. Nuts are loaded with healthy fats, plant protein, fiber, and phytosterols. Lead author Dr. Joan Sabaté says these nutrients “compete with cholesterol to be absorbed.”
Nuts are a filling and satisfying snack choice. They’re also easy to find at the airport, so they are a perfect all-natural choice when you’re traveling. Choose raw and unsalted nuts when available.
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Walnuts contain alpha-linolenic acid, which can help lower total cholesterol levels and improve the HDL/LDL cholesterol ratio. A study has found that eating walnuts at the end of a meal may help to reduce the damage fatty foods can do to the arteries. The study looked at 24 adults, half with normal cholesterol and half with levels that were moderately high, who were given two high fat meals eaten one week apart. The researchers then added five teaspoons of olive oil for one meal and eight shelled walnuts for the other. The results revealed that both the olive oil and nuts reduced the onset of inflammation following a meal high in saturated fat. But the walnuts also helped preserve the elasticity of the arteries. Almonds have been shown to be just as good at lowering LDL cholesterol as walnuts, and should be just as cardio-protective.
Clary sage contains ALA, the vegetarian Omega-3, which is the core substance of the marine Omega-3 (DHA and EPA). Thus, people who consume clary sage seed oil feed their bodies with the three types of Omega-3 that the body needs.
Clary sage seeds oil is the most concentrated source of phytosterols – molecules that lower the level LDL (negative cholesterol) in the blood; it actually contains nine different types of phytosterols at synergetic and active concentrations. http://ecochicagoland.com/2010/07/clary-sage-seeds-as-a-unique-omega3-source/
Great post-You are right nuts and super food in so many ways and it is funny how most people disregard using nuts as snacks instead of junk food-Mix nuts and fruits and you are safe)-:
Excellent post! I love nuts. Almonds, peanuts, cashews, and sunflower seeds. You are right they make a great snack.
I’m always glad to read about natural ways to reduce my LDL Cholesterol. It bears mention that various types of nuts are also high in niacin, which can reduce LDL and help to reverse atherosclerosis.
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Thanks for the post! I enjoyed it. I’m looking for easy and effective way to cholesterol reduce and I learned something new.
I love eating nuts. Adding to what Stephen said, nuts are rich in MUFAs and PUFAs, which have been reported to reduce cardiovascular risk, ameliorate lipid profile and triglyceride levels, and decrease inflammatory adhesion molecules in patients
with hypercholesterolemia.
Do peanuts (a legume) really fall into the ‘healthy nut’ category?
Just as Dustin wrote, Clary sage seeds oil contains a nine types of phytosterols that helps lower your cholesterol and LDL and improves your HDL. This is very rare in nature.
Thank you to create this site, really good info.
I would like to know if my husband can eat nuts as he has high triglycerides ?