High cholesterol level in blood? Try these 5 super nuts for a healthy heart

Millions of people around the world are suffering from the serious health problem of high cholesterol. Significant health problems can result from this, including heart disease and stroke.

Not all cholesterol is unhealthy, and good cholesterol helps clear bad cholesterol from our arteries and reduce the risk of stroke and heart attack. For optimal heart health, it is important to consume foods high in good cholesterol.

Nuts are a rich source of vitamins as well as healthy fats, and they effectively lower harmful cholesterol levels and improve heart health. Eating a handful of nuts a day, such as almonds, walnuts, peanuts, hazelnuts and pistachios, can provide surprising benefits such as weight loss and blood sugar regulation.

Their ability to lower cholesterol and provide the body with important nutrients such as protein, omega-3 fatty acids, flavonoids, antioxidants, and a wide range of vitamins and minerals is supported by numerous research.

Dietary changes can also have a significant effect, although there are many medications available to control cholesterol levels. Here are some foods that have been shown in studies to lower cholesterol levels.

Walnut

They contain high levels of omega-3 fatty acids, which are the same good fats found in fish like salmon and tuna. Omega-3s help lower triglyceride levels, reduce the risk of irregular heart rhythms, and slow the rate of arterial blockage.

Almond

They contain a lot of antioxidant vitamin E, which protects cells from free radical damage and keeps metabolic processes running smoothly.

Groundnut

They are a wonderful source of protein and fiber and contain vitamin B3, niacin, antioxidants and other nutrients. They are a good source of unsaturated fatty acids and phytosterols, which help lower ‘bad’ cholesterol.

Pistachio

They contain a lot of phytosterols or plant sterols, a substance that naturally lowers cholesterol. It also contains significant amounts of potassium and unsaturated fatty acids. Pistachios are abundant in fiber, minerals and unsaturated fats that can help control your blood sugar, blood pressure and cholesterol.

Cashew

They are a good source of several minerals, such as zinc, copper, magnesium, selenium and vitamin K. Apart from them, they also contain many flavonoids. Cashews can help with blood sugar regulation, heart health and weight loss.

Nuts are especially filling due to their high protein and fiber content. However, they also contain a lot of calories, which can add up quickly and make you gain weight.

Only when nuts are eaten in the recommended amounts (a handful or no more than 20 grams), are they effective in lowering bad cholesterol. So be careful not to overeat.

(This article is for informational purposes only and should not be considered a substitute for advice provided by qualified medical professionals.)