While nuts used to be one of those foods we avoided because they had too much fat, as it turns out we should be looking to nuts to keep our bodies healthy. Not only are they loaded with antioxidants and nutrients, they may also help lower cholesterol.
Nuts to Lower Cholesterol
In 2003 the Food and Drug Association issued a statement declaring its support of evidence that nuts lower the risk of heart disease and cholesterol. While the research is not definite, the evidence is strong enough for the FDA to support it.
Study after study has shown that substituting nuts for other calorie and fats in the daily diet can significantly lower levels of bad cholesterol, or LDL. Nuts also increase amounts of good cholesterol, HDL as well as triglycerides. Antioxidants have also been shown to help clear out the blood stream and heart vessels.
Why Nuts?
While nuts do have a higher concentration of total fat than most other foods, they contain good fats, the healthy fats that actually work for our bodies, not against them. While other fatty foods contain saturated and trans fats, nuts contain healthy monounsaturated fats that boost the immune system, lower levels of bad cholesterol and increase levels of good cholesterol.
Nuts are also great sources of antioxidants and plant sterols, as well as vitamins, nutrients, fiber and protein. Just a handful of nuts will fill you up and keep you full longer than any bag of chips ever will.
Not All Nuts Are Equal
Some nuts are better than others. Experts recommend eating the following nuts:
- Walnut
- Almond
- Pecan
- Pistachio
- Macadamia
- Hazelnut
- Pine nut
- Peanut
Be sure to choose nuts that are raw and unsalted. Salted or honey roasted nuts simply add extra unnecessary calories. Since nuts have extra fat and calories, be sure to substitute nuts for other calories in your diet, don’t just add them on. And, since you’re getting extra protein and fiber from nuts, you’ll find you need to eat less from other sources. Experts recommend eating just 1 to 2 ounces of nuts a day, which amounts to barely a handful.
Go Nuts
It’s easy to incorporate nuts into your diet, especially when you really only need a small amount. You can even buy nut flours to use in baked items such as cakes, pancakes or breads. Ground nuts can be added to oatmeal or cereals, or over (fat free) ice cream. Roast your own nuts with just a dash of salt and add to salads, stir-fry’s and pasta dishes.
And, don’t forget the beauty of the good old fashioned trail mix. Toss together some nuts, dried fruits, salt-free pretzels, and for your sweet tooth, pieces of dark chocolate. Mix it up by adding different fruits; try coconut, cranberries, apple, pears or peaches if raisins get boring. Be sure to choose fruits with no extra sugar added.
Sources:
http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/dc/cen/card/chod/alert01082002.jsp
http://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods
http://www.webmd.com/content/article/134/119057.htm
