A store of healthy fats and vitamins, nuts are packed with powerful nutritional punches, effectively lowering bad cholesterol levels and improving heart health. Eating a handful daily, from almonds, walnuts, peanuts, hazelnuts to pistachios, can have great benefits from weight loss to glycemic control. Many studies have guaranteed cholesterol-lowering properties and the ability to supply the body with essential nutrients such as proteins, omega-3 fatty acids, flavonoids, antioxidants, and numerous vitamins and minerals. It’s a myth that eating nuts raises cholesterol levels, but it’s far from the truth. (Read also: 7 Reasons You Should Start Your Day with Soaked Nuts)
Not all cholesterol is bad, and healthy cholesterol helps remove harmful cholesterol from arteries and prevent heart attacks and strokes. Therefore, it is important to include foods rich in good cholesterol for optimal heart health.
How much nuts do you need to consume in a day
“Nuts help lower bad cholesterol only when taken in optimal amounts (only a handful – 20gm). The high protein and fiber of nuts makes you very full, but also high in calories. You can add up. It’s fast and leads to weight gain. So be careful not to overdo it, “said Dr. Meghana Pasi, Nutrition Consultant MyThali Program at Arogya World.
Dr. Pashi suggests some commonly consumed nuts that can also help lower bad cholesterol.
1. Walnut: They are rich in omega-3 fatty acids, the same “good” fats found in oily fish such as salmon and tuna. Omega 3 helps reduce the risk of arrhythmias. Decreased triglyceride levels; slows down arterial blockages.
2. Almonds: They are rich in Vitamin E (antioxidants), protect cells from free radical damage and maintain metabolic processes.
3. Peanuts: They contain vitamin B3, nicotinic acid, antioxidants and are an excellent source of protein and fiber. They contain plant sterols and are rich in unsaturated fatty acids that help lower “bad” cholesterol.
4. Pistachios: Rich in phytosterols (plant sterols), a natural cholesterol-lowering compound.
5. Cashew nuts: The best source of some minerals including zinc, copper, magnesium, selenium and vitamin K. Also, some flavonoids and their antioxidant levels are enhanced by roasting.
A healthy way to consume nuts
• Add them to salads, cereals, fruits, milk shakes, smoothies, curries or gravies, sautéed vegetables, soups
• Avoid sugar-coated, chocolate-soaked, salted or fried nuts. This adds high sodium, fat and sugar to your diet.
• Prefer unsalted natural nuts, roast without salt, or soak overnight for the next breakfast.
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