An increase in cholesterol levels indicates disruptions in fat metabolism. A key role in the prevention and treatment of elevated concentrations of the substance is played by changes in the nutritional system. If you expand the daily menu with certain products, the body’s condition will return to normal.
Nutritionists note the positive effect of nuts on the biochemical composition of the blood. It is enough to eat walnuts every day for a month and your cholesterol will remain within normal limits for at least six months.
Composition and beneficial properties of nuts
Which nuts lower cholesterol? Many varieties of the product are suitable for eating: walnuts, peanuts, hazelnuts, pistachios, pecans, pine nuts, almonds, macadamia, cashews, Brazilian.
All varieties are characterized by significant energy value and high protein content. However, the fat present in the fruit is of vegetable origin. Therefore, those who doubt whether there is cholesterol in nuts do not have to worry about its harmful effects.
The composition of the nuts makes the kernels an indispensable component of the diet of vegetarians and anyone who wants to maintain cholesterol concentrations at the proper level.
Walnuts are a real multivitamin complex. They speed up metabolism, improve brain activity and memory. The fruits help overcome neurotic and depressive disorders. The product is rich in useful elements that are vital for every individual.
Daily intake
To prevent weight gain and the development of side effects, it is recommended to consume 20 to 30 g of nuts per day .
It is better to take them in the morning, when metabolic activity is maximum, this will allow the “excess fat” to be completely utilized.
It is also important to correct your diet. When included in the daily diet, a reduction in the consumption of other foods with the highest fat content is required.
For clarity, a calorie table is presented.
| Name | Calorie content per 100 g |
| Cashew | 553 kcal |
| Pistachios | 557 kcal |
| Peanut | 567 kcal |
| Almond | 575 kcal |
| Hazelnut | 628 kcal |
| Gretsky | 654 kcal |
| Brazilian | 656 kcal |
| Cedar | 673 kcal |
| Macadamia | 718 kcal |
Fatty acid
When cholesterol is high, the lack of fatty acids is replenished with oils from vegetable raw materials. Nuts are rich in omega-6 and omega-3 essential fatty acids.
A dietary pattern filled with these elements has a positive effect on the body:
- The concentration of harmful cholesterol decreases;
- Blood pressure is optimized;
- Various inflammations are relieved;
- The formation of cholesterol plaques is prevented;
- Blood clots are removed;
- The development of diabetes mellitus and diseases of the vascular system and heart is prevented.
What is cholesterol
Cholesterol (cholesterol) is the medical name for fatty alcohol. It is an important component of cell membranes. About 80% is produced directly in the human body. The rest comes with food. Cholesterol performs several useful functions that ensure the proper functioning of vital organs:
- promotes the production in the gastrointestinal tract of certain salts and juices required for digesting food;
- participates in the synthesis of both male and female sex hormones;
- affects the formation of the glucocorticoid hormone cortisol in the adrenal glands;
- The synthesis of vitamin D in dermal structures depends on its concentration.
Low cholesterol levels can negatively affect the immune system and the functioning of the entire body. Lead to structural damage to soft tissues and organs. And also to serious disruptions in the reproductive system.
Cholesterol poses a danger to human health in a certain bound state. By joining the transport protein, its molecules lead to the appearance of plaques in the blood vessels. The latter can lead to their blockage. After combining with apoprotein proteins in the blood, LDL (low-density lipoproteins) are formed, which are commonly called “bad” cholesterol.
Vitamins
Nut kernels are recommended for vitamin deficiency and to support the body during recovery from illness. They contain:
- Vitamin A and carotene, which stimulate growth, have a beneficial effect on vision, the creation of enzymes and the synthesis of hormones;
- Vitamin E, which promotes the absorption of carotene;
- B vitamins, useful for metabolism and mood regulation, normalization of hemoglobin and
- Restoring liver functionality;
- Vitamin PP, which has a vasodilating effect;
- Vitamin H, responsible for the formation of fatty acids;
- Vitamin C, which strengthens the immune system.
Hazelnuts for regulating cholesterol levels
Hazelnuts can lower dangerous cholesterol. Even a small amount of nut, taken regularly, will improve the quality of life of everyone - strengthen the immune system, remove toxins, free radicals. Hazelnuts regulate the functioning of the stomach, intestines, liver, spleen, strengthen blood vessels, and cleanse their walls of cholesterol build-ups.
The particular benefits of nuts for regulating cholesterol levels are provided by their composition:
- vitamins B and E are important for normalizing vascular and cardiac function;
- fatty acids are the main participants in processes aimed at combating the deposition of harmful substances in blood vessels;
- the presence of macro- and microelements (magnesium, zinc, iron, phosphorus, calcium and potassium) helps ensure the vital functions of the body.
Minerals
In parallel with vitamins, vital minerals are absorbed from nuts:
- Magnesium, which optimizes blood pressure and increases the elasticity of blood vessels. Thanks to this element, cashews and almonds rich in it will lower cholesterol and improve the activity of the nervous system;
- Kernels are recommended for iron and cobalt deficiency. They are needed for the synthesis of hemoglobin and the activation of enzymes that stimulate the process of hematopoiesis;
- Potassium regulates water balance in the body;
- Iodine, responsible for the functioning of the thyroid gland.
Review of 9 specific species
Each nut has a lot of unique, unique beneficial properties for the human body. Let’s take a closer look at the types that you can (and sometimes should) eat if you have high cholesterol.
Walnuts
Walnuts contain a lot of vitamin E, which strengthens blood vessels and is responsible for the strength and permeability of the vascular wall. They are rich in beneficial phospholipids, which reduce cholesterol levels in the body, and also contain a lot of macro- and microelements, fatty acids.
A diet enriched with walnuts, according to scientists, helps reduce total cholesterol and low-density lipoprotein (“bad” cholesterol) by 4.6% and 8%, respectively.
This product also helps normalize body weight, lower blood pressure and reduce the risk of complications caused by disturbances in the rheological properties of blood and vascular remodeling.
You can also take walnut oil.
Almond
Almonds are the most high-calorie nut due to their high content of proteins, fats, fiber, and vitamin E.
Bitter almonds are rich in antioxidants, which slow down the aging process and reduce the risk of malignant proliferative pathologies.
The effect of almonds on the lipid profile is comparable to that of medications. Consumption of the product for 6 days showed an increase in HDL cholesterol by 14%.
Workers from scientific institutes in New Zealand and Australia came to these results. They also recommend consuming 10 g of any nuts at breakfast to prevent coronary heart disease.
Peanut
Peanuts are rich in vitamins K, B1, B2, as well as calcium, magnesium, iron, phosphorus and sodium.
The nut normalizes lipid metabolism by removing “excess” cholesterol from the body through the gastrointestinal tract.
Peanuts help prevent atherosclerosis and fibrotic changes in the muscle fibers of blood vessels against the background of hypertension. Prevents early aging and the risk of tumor development.
Peanuts can be consumed either raw or roasted.
Cedar
The effect of pine nuts is ensured by the following active substances:
- antioxidants (reducing the effect of free radicals on the intimate area);
- oleic acid (promotes the removal of excess fats from the body);
- gamma tocopherol (stimulates metabolism);
- phytosterol (activates insulin receptors and glucose uptake, reduces circulating fatty acids in the blood, helps reduce obesity).
Pine nuts are rich in vitamin K, which ensures adequate functioning of the heart muscle and increases the metabolic rate in cardiomyocytes.
Hazelnut
Hazelnuts are extremely beneficial for the liver. By acting on the enzymatic apparatus of the organ, hazelnuts reduce free cholesterol (by 8%), TAG (by 7.3%) and lipoprotein particles with low specific gravity (by 6%).
This nut also helps increase healthy lipids (HDL) by 6%. This data is scientifically proven.
In addition, due to the large volumes of proteins important for the body, iron and cobalt, it improves immunity and helps prevent respiratory infections of the upper respiratory tract. Contraindicated in severe liver pathologies with severe liver failure.
Cashew
Cashews contain a large amount of B vitamins, niacin, calcium, zinc, sodium, selenium and manganese. Used to correct hyperhypidemic background. The effect is similar to peanuts.
Cashews normalize water and mineral metabolism in the body and the functioning of the parathyroid glands. Helps improve microcirculation in varicose veins of the lower extremities and obliterating atherosclerosis.
The work of scientists from the USA has demonstrated the positive qualities of cashews. The subjects consumed this type of nut for 28 days, maintaining their usual diet. As a result, a decrease in total cholesterol was recorded by 3.9%, LDL by 4.8%, and TAG by 5.1%.
Scientists recommend using cashews instead of snacks during breaks between professional activities. The product perfectly satisfies hunger, normalizes metabolism and reduces the incidence of pathologies of the heart and blood vessels.
Macadamia
Macadamia nuts are the best source of monounsaturated fat, which is 15% higher than olive oil. The nut ensures adequate brain function by increasing the utilization and delivery of oxygen, as well as improving blood circulation.
The lipid-lowering effect has not been fully studied and is probably associated with the activation of tyrosine kinase complexes inside hepatocytes, which are responsible for the transformation of unwanted lipoproteins into useful ones, thereby normalizing the number of different lipid fractions in the blood.
With systematic consumption of at least 40 g of macadamia per day, total cholesterol is reduced by 3%, atherogenic (bad) cholesterol by 7%.
Brazilian
Brazil nuts are 70% fat, but even so, they can affect lipid levels in the body. When consuming 30 g per day, there is an 8% decrease in TAG and LDL concentrations.
The composition contains a lot of iron and magnesium, which maintain the tone of the vascular wall and reduce the incidence of essential arterial hypertension.
Muscat
Nutmeg can increase the sensitivity of insulin receptor complexes to insulin and reduce blood glucose levels.
This circumstance, along with the activation of “hypolilipidemic” enzymes in the liver, makes it possible to prevent atherosclerosis of large vessels and normalize the concentration of lipoproteins in the body.
Nutmeg contains narcotic substances whose effects are similar to amphetamine. In case of an overdose, hallucinations, a feeling of euphoria, and an increase in heart rate may develop.
Biologically active substances
Due to their high tannin content, peanuts, tree nuts and almonds are good for cholesterol. The substance removes excess fat from the liver, regulates carbohydrate metabolism, prevents bleeding, and improves the functioning of nerve fibers.
Peanut
Almond
Hazelnuts
Among the beneficial components of nuts:
- Enzymes that promote the absorption of fatty acids and vitamins;
- Fiber, which improves the functioning of the intestines and removes cholesterol from the body;
- Tannins that increase the strength of the lining of blood vessels.
Almond
Almonds differ from other nuts in that, in addition to all the components inherent in these products in general, almond kernels contain a large amount of antioxidants and saturated oils. Of all the nuts that you can not only eat, but also benefit from, almonds are most necessary for people with problems associated with the tissue of the walls of blood vessels. That is, thin vessels, vessels prone to rupture, the formation of knots, and so on.
Fatty oils literally ensure cell growth, that is, the vessel wall becomes many times denser, more elastic and thicker. Antioxidants prevent inflammatory processes, heal rupture sites and, in general, actually treat cellular and intercellular, as well as membrane damage, preventing their further spread.
The condition of the walls of blood vessels, their density in the first place, improves with daily use of this product for 3-4 months by 15-20% in comparison with the initial indicators. To do this, almonds must be present in the daily diet in an amount of at least 20-30 grams. You can eat it, like any other nuts, in its pure form, or as part of salads or other dishes.
Recommendations for consumption and selection of nuts
Nuts are good as a snack, as an addition to porridge or yogurt, or as an ingredient in sauce. IN
combinations with honey, lemons and dried fruits not only reduce cholesterol, but also strengthen the immune system.
However, it is important to consider that nuts are a high-calorie food, and in order not to gain extra pounds, nutritionists advise limiting yourself to 50 grams of fruits per day.
If you have high cholesterol, it is better to eat nuts unprocessed, since the beneficial substances in them are destroyed under the influence of temperatures.
It is strictly forbidden to eat fruits:
- Covered with mold;
- Darkened and bitter;
- Coated with flavor enhancers, flavorings and other additives.
Glazed delicacies will not bring the expected effect, since spoiled fruits are sometimes hidden under the sugary coating.
When choosing which nuts lower blood cholesterol, it is better to avoid exotic varieties, since to ensure their safety and presentation after delivery from remote areas, the fruits may have been treated with preservatives that are hazardous to health.
Nuts that lower blood cholesterol
Hazelnuts, almonds, cashews, peanuts, as well as walnuts, pine nuts, and Brazil nuts are the nuts that can be eaten if you have high cholesterol.
Walnuts
Walnuts take first place in the fight against cholesterol. When its level is high, they are so necessary, first of all, due to the content of omega-3 fatty acid.
In addition, these nuts contain other beneficial substances that are so necessary for the body:
- Phospholipids . They influence the reduction of cholesterol, which settles on the walls of blood vessels and forms plaques that impede blood flow.
- Sitosterol . This element reduces the rate of absorption of fats in the gastrointestinal tract.
With regular use of this type of product, a cholesterol reduction of up to 10% is achieved. Of course, it is best to eat the grains raw.
Almonds and cholesterol
People who have high cholesterol should eat almonds daily. The total duration of such treatment lasts up to three months. During this time, the LDL level decreases to 15%. It is worth considering that in its raw form this product is poisonous, but after heat treatment it is indispensable for the body.
Almonds reduce the risk of cholesterol plaques and also help you lose weight (if the dosage is followed). Moreover, these nuts help remove harmful radicals and toxins from the body.
Cedar
With daily consumption of 15 to 25 grams of these nuts, lipid processes can be completely normalized within several months (sometimes it may take up to six months), provided that no other medications are taken. With traditional medicines, of course, these periods are noticeably reduced.
Pine nuts are rich in saturated monooleic acid. This means that the product prevents the initial attachment of fat to the vessel wall, i.e. saturates the inner layer of veins, arteries, and capillaries. As a result, the fat simply has nothing to “catch onto.”
Of course, we can say that the grains are rich in other components.
Hazelnut
These nuts lower cholesterol, strengthen capillaries, and normalize blood pressure. In addition, with regular consumption of grains, you can achieve the following results:
- Stabilization of metabolism in the human body.
- Improvement of the liver, cleansing and normalization of its functioning.
- Cleansing and stimulating bowel function.
- Removing toxins from the blood.
Hazelnuts are the most neutral of all nuts, so they are included in many traditional medicine or culinary recipes, including those designed to lower cholesterol levels.
Cashews, peanuts and brazil
It is also very useful to include cashews, peanuts, and Brazil nuts in your diet - all these products prevent the absorption of harmful fats and also remove them naturally.
Cashews also contain copper, which can lower LDL levels. They are also very useful for stable heartbeat and improving vascular elasticity.
Traditional medicine tips
From walnut kernels you can make a balm to prevent and heal atherosclerosis. The kernels must be stacked
into a glass container and pour pouring honey. The container is tightly closed and left for 90 days in a cool room. The bee product is then drained and mixed with a tablespoon of flower pollen. The resulting composition should be taken before meals.
Garlic and walnuts help lower cholesterol. To make a healing mixture, grind 100 g of walnuts and 5 cloves of garlic in a blender. Then pour in 2 glasses of slightly cooled boiled milk and leave for an hour. The tincture should be taken one tablespoon three times a day, on an empty stomach for 2 weeks.
Nuts can lower blood cholesterol and become a powerful source of energy for the body. They are present in all cuisines of the planet. If you consume them regularly and in reasonable quantities, you can significantly improve your health and quality of life.
Contraindications and possible harm
The abundance of nutrients makes nuts an extremely popular product in developed countries (for example, the USA). However, they have a lot of disadvantages. Side effects include:
- Fast weight gain. The calorie content of 100 g of any type of nuts ranges from 500 to 700 kilocalories. When including even small amounts in the usual diet, there is a high risk of developing obesity.
- Suppression of functional activity of the liver. The action is based on a large amount of vegetable oils and fats contained in nuts, which inhibit the functioning of hepatocytes and provoke the development of fatty degeneration. The phenomenon is observed when systematically eating more than 250 g per day.
- Development of allergic reactions. Approximately every 15th inhabitant of the planet has individual hypersensitivity. Most often, the deviation occurs in the leading country in peanut butter consumption - the USA.
- Reduction of local immunity factors (in the contact area). It has been proven that children whose diet is based on nuts are more likely to suffer from sore throat and ARVI.
- Depression of gastrointestinal motility. Contributes to the development of constipation and irritable bowel syndrome. The action is based on the inhibition of receptor complexes of the mucous membrane, as a result of which the intestinal wall ceases to “feel” chyme and fecal substances, and then turns off.
Thus, absolute contraindications include:
- Obesity. It is diagnosed with a body mass index above 30 or with a waist circumference of more than 88 cm in women, 102 cm in men.
- Liver diseases with severe insufficiency (cirrhosis, hepatosis, congestive plethora).
- Acute inflammatory lesions of the gastrointestinal tract or exacerbation of chronic pathologies.
- Disorders of the central nervous system with agitation syndrome.
- Sensitization to individual components.
- Atonic constipation (lack of stool for more than 3 days).
- Immunosuppressive abnormalities (HIV infection).
Expert commentary
Kardash Anton Borisovich
Therapist, cardiologist. Doctor of the highest category.
Given the massive range of adverse reactions and contraindications, you should consult your doctor if you are taking nuts for a long time. This will avoid unwanted effects from various organs.
