At work, school, doing any chores, watching our favorite movie, having a busy or lazy day, we love to take a break and have a snack, we then grab ready to eat processed foods and or open that bag of chips and pretzels. So, why not choose a healthy snack a fresh fruit or veggie snacks, or better yet a handful of nuts to make that mouth busy chewing and filling in the craves. Nuts is a fruit made up of a typically edible kernel that is protected by a hard or tough nutshell, with the exclusion of peanut which is a legume and are categorized as nuts because they resemble other tree nuts. Nuts are a nutrient- and energy-dense food source.
Most of us consider cholesterol as bad but do know that: our body needs cholesterol and that there are types of cholesterol, the good one and the one that do cause harm to our health. A soft, fatty-like substance known as cholesterol is present in all of your body's cells as well as the bloodstream. You produce all the cholesterol your body requires. LDL cholesterol, also known as "bad" cholesterol, can bind with other chemicals to form a buildup in the inner lining of your arteries. Blood flow can be decreased as a result of clogged and narrowed arteries. High-density lipoprotein, often known as HDL or "good" cholesterol, transports dangerous cholesterol out of the arteries and guards against heart attacks and strokes.
There are nuts that have been shown to increase high-density lipoproteins (HDL), or "good" cholesterol, while decreasing low-density lipoproteins (LDL), or "bad" cholesterol. However, not all nuts affect a person's cholesterol levels in the same way.
- Pistachios – are abundant in fiber, minerals, and unsaturated fat that can help regulate your blood sugar, blood pressure, and cholesterol. You may feel fuller for longer thanks to their protein, and fiber which also supports the "good" bacteria in your gut.
- Peanut - high content of unsaturated fats that lowers someone's LDL cholesterol levels. Phytosterol-rich substances are abundant in peanuts.
- Cashew nuts – lowers LDL and total cholesterol. Raises the good cholesterol.
- Almond - has fiber, flavonoids, and unsaturated fats, all of which have the ability to reduce cholesterol.
- Walnuts - are rich in omega-3 fatty acids, reduce LDL cholesterol levels.
- Macadamia nuts - have a high concentration of plant sterols which lower plasma LDL cholesterol levels without having a negative impact on HDL cholesterol.
- Pecans - lowers cholesterol since they are rich in fiber and good fats.
- Hazel nuts – has phenolic compound, a predominant antioxidant. They have been shown to aid in reducing inflammation and blood lipid levels. They might also be advantageous for cancer prevention and heart health.
- Brazil nuts - Brazil nuts are high in healthful fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.
Consuming nuts is good for your health because they may shield you from ailments like heart disease and other risk factors. With all of these health and nutrients benefits we get from eating a nut, we then wanted to consume and try out these nuts.
Nuts can be eaten raw, roasted and or added in your healthy savory or sweet trail mixes, salad and other dishes. Nuts contain a lot of calories, thus eating a lot of them during the day can cause people to consume more calories than they intended to. Regularly doing so could result in weight gain. Nuts contain a lot of healthy fats, which are beneficial to the body when consumed in moderation but can have negative effects if consumed in excess.
So, the key still is moderation and mindful if you have allergies because some are allergic to nuts. Also, if you have elevated cholesterol level better check your cholesterol level regularly and consult a health professional.
AA I Floricel N. Denopol, RND
References
What is Cholesterol?
https://www.heart.org/en/health-topics/cholesterol/about-cholesterol
Nuts and seeds
https://www.betterhealth.vic.gov.au/health/HealthyLiving/Nuts-and-seeds
What are the most healthful nuts you can eat?
