Nuts for cholesterol: its heart-healthy properties
Although the cholesterol It is a fundamental lipid and essential for the proper functioning of our body, because as we will see is very important for the performance of certain basic and vital functions, the truth is that when it increases it becomes a danger to our health.
That is, when we have the high cholesterol, means that our cholesterol levels (probably both LDL cholesterol and total cholesterol) are high, with the obvious risks involved.
Why? Mainly because although cholesterol is normally transported by lipoproteins passing into the bloodstream to be distributed by the body, when there is an excess it is deposited in the walls of the arteries, causing plaques of atheroma.
These plaques, together with the continuous accumulation of new cholesterol, tend to increase in size, which ends up causing a progressive obstruction in the wall of the arteries, as well as a greater rigidity.
Therefore, it is fundamental prevent cholesterol, especially taking into account what are the main causes that tend to cause, more or less directly, dangerously increase in our arteries: poor diet, smoking, consumption of alcoholic beverages, follow a sedentary lifestyle ...
And is not only to follow an unbalanced diet rich in fat decisively influences the increase in blood fat levels. Also follow a lifestyle not very active and therefore sedentary, along with tobacco and diseases such as diabetes.
In this regard, we must bear in mind that high cholesterol levels are considered when these figures are above 220 mg / dL.
With regard to the most beneficial diet for cholesterol, it is true that there are heart-healthy foods that, among other aspects, can be extremely beneficial for lowering high cholesterol levels. And the nutsFor example, they are excellent candidates.
Benefits of nuts for cholesterol
The nuts are recommended foods within a healthy and balanced diet, thanks to which they are especially rich in beneficial nutrients and essential for our body: vitamins (such as vitamin E), minerals (such as selenium, phosphorus, magnesium and calcium), fatty acids monounsaturated and polyunsaturated, fiber and antioxidants.
On the one hand, vitamin E is an antioxidant nutrient that improves cellular metabolism and reduces the oxidation of fats, while its content of omega 3 and 6 fatty acids increase the concentration of the so-called HDL cholesterol.
In addition, its fiber content eliminates excess LDL cholesterol, which means that nuts are beneficial for increasing HDL cholesterol levels on the one hand, and lowering LDL cholesterol levels on the other.
Hence, eating 25 grams of nuts each day helps lower blood cholesterol levels.
And what are the best nuts to reduce cholesterol?
Particularly noteworthy are the walnuts, some nuts that surprise precisely because of their high content of healthy fatty acids, among which the presence of alpha-linolenic acid.
This acid has the peculiarity that, our organism, is capable of transforming it into Omega-3 fatty acids, which as we have discussed throughout this note, help in a powerful way when it comes to reducing high levels of LDL cholesterol and increase -in addition- HDL (or good) cholesterol.
This presence of healthy fatty acids is also linked to its content in phytosterols, also known as plant sterols, which help lower high blood cholesterol levels.
So now you know how to decrease blood cholesterol levels every day: opting for a handful of nuts. Your heart will thank you, without any doubt. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesCholesterol