Creating A Diet To Lower Cholesterol

Don't Forget About Nuts

Individuals must not forget about nuts when modifying their diet to reduce cholesterol. Although nuts can be high in saturated fats, numerous studies have suggested certain nuts may be especially beneficial in managing high cholesterol. Like oats and beans, nuts contain soluble fiber that removes cholesterol from the bloodstream before it is absorbed. For example, both almonds and walnuts contain antioxidants that stop cholesterol from reaching the arteries, and they also have plant sterols that reduce the amount of cholesterol that enters the bloodstream. Monounsaturated fats account for roughly seventy percent of the total fat content in a serving of almonds. These fats have been shown to clear cholesterol from the arteries. Similarly, a 2004 study found consuming walnuts as part of a Mediterranean diet was associated with a reduction in LDL cholesterol and total cholesterol, and the nuts increased the elasticity of the arteries by sixty-four percent. Research indicates pecans and macadamia nuts also contribute to a reduction in LDL cholesterol. Since nuts are such a concentrated source of nutrients and fats, patients should carefully measure out an appropriate portion before they eat.

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