Best Nut to Lower Bad Cholesterol and Triglycerides and How to Eat It | Health | Magazine

AdminApril 21, 2024

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Best Nut to Lower Bad Cholesterol and Triglycerides and How to Eat It | Health | Magazine

A poor diet with lots of saturated fat and little exercise can lead to high cholesterol and triglyceride levels, so it’s important to consider which foods are the healthiest. This long list includes dried fruits, especially walnuts.

Cholesterol “is a waxy, fat-like substance found in all the cells in your body,” Medline Plus describes.

Specifically, so-called bad cholesterol, or low-density lipoprotein (LDL), comes from a combination of fats and proteins that, when elevated, lead to “plaque buildup in the arteries,” according to the aforementioned website.

How nuts and whole grains help lower blood cholesterol

With a blood test, you can find out what levels of cholesterol and triglycerides are in your body. Photo: Shutterstock

Which nuts are good for lowering cholesterol?

According to the Mayo Clinic, nuts are considered cholesterol-raising foods.

While they all contain proteins that help in this regard, research has paid particular attention to walnuts due to their omega-3 fat content, which also lowers triglyceride levels and has a direct impact on heart health.

This is because omega-3 fatty acids prevent blood clots.

These are the 5 nuts with the highest magnesium content that you can eat to improve your circulation and sleep.

A study from the Center for Biomedical Research, Physiopathology of Obesity and Nutrition (CIBERobn), cited by 20 Minutos, lists other nuts that may be considered for their positive effects on cholesterol and triglyceride levels:

Hazelnut
Almond
Pistachios
Cashew
Macadamia nuts
pecans

There are many nuts, all of which help lower triglycerides and cholesterol. Photo: Fripik

The study’s findings warn that “all nuts lower cholesterol and triglycerides in a similar manner,” but they have an effect on so-called “bad” LDL cholesterol without affecting “good” HDL cholesterol, and are therefore recommended as a “first therapeutic tool” for lowering cardiovascular risk.

How to Eat Nuts to Lower Cholesterol Levels

Mayo Clinic mentions that a handful of walnuts can be added to a salad or simply eaten as a snack or snack.

Research shows that eating nuts daily has an impact on heart health. Photo: Fripik.

However, Dr. Emilio Ros, head of the lipid department at the Barcelona Clinic and member of CIBERobn, explains that, according to the aforementioned study, “daily consumption of 67 grams of nuts per day reduces cholesterol levels to a greater extent.” total cholesterol and bad cholesterol or LDL.” (HEY)