Discover How These Nuts and Grains Can Reduce Bad Cholesterol

CANTIKA.COM, Jakarta - Low-Density Lipoprotein (LDL) is the type of cholesterol that can cause plaque buildup in the artery walls, thus increasing the risk of heart disease. LDL is also known as bad cholesterol. The high levels of LDL or bad cholesterol need to be watched out for as it can contribute to heart problems. Now, to manage stable cholesterol, dietary patterns play a significant role, including consuming a variety of nuts and grains.

According to research, a number of nut and grain snacks can help lower the levels of bad cholesterol. What are they? Here are seven of them.

1. Walnuts

A handful of walnuts can also help lower bad cholesterol levels. In fact, a recent study provides even more reasons to make walnuts a part of daily diet.

According to a study published in the American Heart Association Circulation journal, individuals who consumed about half a cup of walnuts every day for two years were able to efficiently reduce their LDL, or bad cholesterol levels.

2. Pecans

According to a study published in the American Journal of Clinical Nutrition, individuals at risk of metabolic syndrome-a group of conditions that increase the risk of heart disease, stroke, and type 2 diabetes, who consumed pecans had lower cholesterol levels and overall better diet quality.

3. Hazelnuts

Hazelnuts are rich in omega-3 fatty acids and antioxidants that protect the body from oxidative stress, which can increase blood pressure. Hazelnuts are also rich in phenolic compounds, which reduce inflammation, cholesterol, and support cardiovascular health, as well as protect the body from cancer.

4. Almonds

Illustration of almonds. Photo: Freepik.com/Jcomp

Almonds contain rich vitamins and antioxidants, serving as a source of nutrition that can help eliminate bad cholesterol from the body and increase good cholesterol levels. Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain fiber, phytosterols, and plant proteins, all of which are beneficial for heart health.

5. Peanuts

Peanuts have a cholesterol-lowering effect similar to tree nuts. Peanuts are rich in monounsaturated fats, which have been proven to lower LDL (bad) cholesterol while maintaining or increasing HDL (good) cholesterol.

A study published in The American Journal of Clinical Nutrition found that incorporating peanuts into a low-fat diet can significantly lower total and LDL cholesterol in participants.

6. Sunflower Seeds

Sunflower seeds (pixabay.com)

These crisp and savory sunflower seeds contain rich phytosterols, plant compounds that help block cholesterol absorption in the intestines. Research has shown that a high phytosterol diet can lower LDL cholesterol by up to 10 percent. Phytosterol is a good source of vitamin E, a powerful antioxidant that protects blood vessels from damage and inflammation.

A study published in the Journal of Agricultural and Food Chemistry states that sunflower seeds are one of the richest food sources of phytosterols. Sprinkle them on salads, add them to snack mixes, or incorporate them into yogurt; sunflower seeds can also be a great addition to the daily diet.

7. Chia Seeds

These tiny chia seeds contain plenty of soluble fiber and omega-3 fatty acids that help lower bad cholesterol and improve heart health. It's no wonder that chia seeds are used in many healthy recipes favored by weight loss enthusiasts. From smoothies to baked goods, these versatile seeds are a good source of nutrition.

So, consider incorporating the above nuts or grains into your daily menu, Cantika friends.

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