The New Low-Cholesterol Diet: Nuts
Nuts aren't just for holidays anymore. Key nuts can help you lower cholesterol. Add nuts to your low-cholesterol diet.
Jenkins also studies the effects of almonds along with other
cholesterol-lowering foods. In a study published in the American Journal of
Clinical Nutrition in 2005, he and other researchers tested
cholesterol-lowering drugs against cholesterol-lowering foods in a group of 34
adults with high cholesterol. Almonds, soy protein, legumes, oats, and fruits
and vegetables were among the chosen foods. The results were striking. The diet
lowered cholesterol levels about as well as cholesterol drugs.
"Basically, nuts are good," Farrell tells WebMD. "They're high
in vitamins, minerals, and good monounsaturated fat, which can lower
Along with almonds and walnuts, the FDA gave its qualified health claim to
peanuts, hazelnuts, pecans, some pine nuts, and pistachios.
Many studies back up their benefits. For example, one small study compared a
standard cholesterol-lowering diet with a diet that replaced one-fifth of the
calories with pecans. When compared to the standard diet, the pecan diet
lowered bad LDL cholesterol by 10.4% and decreased triglycerides by 11.1%. It
also raised the levels of good HDL cholesterol by 5.6%. The results were
published in The Journal of Nutrition.
Not all nuts offer equal benefits. The FDA cut Brazil nuts, macadamia nuts,
cashew nuts, and some varieties of pine nuts from the qualified health claim.
This is because of their high fat content. But in moderation, even these nuts
may have some of the same benefits.
For instance in one small study, 17 men with high cholesterol ate about 1.5
to 3.5 ounces of macadamia nuts each day. After four weeks, their total
cholesterol dropped an average of 3% and their bad LDL cholesterol dropped 7%.
The results were published in The Journal of Nutrition in 2003.
Getting Nuts Into Your Diet
Nuts are easy to work into your meal plan. Some nuts traditionally come
still in the shell. But you can buy most of them pre-shelled at a grocery
store. They don't need any preparation. Just eat a handful as a snack or add
them to a trail mix. You don't need very many anyway.
You can also use nuts as a condiment. Sprinkle them on your salad, cereal,
yogurt, fruit, vegetables, or entrees, suggest Keecha Harris, DrPh, RD and Ruth
Frechman, RD, both spokeswomen for the ADA. Use nuts in pasta salads or in hot
However, don't get seduced by anything less than a pure nut. "When
you're choosing nuts, make sure to get them raw and unsalted," Farrell
tells WebMD. Honey-roasted, chocolate covered, and other candied nuts give you
extra calories that you don't need.
How Much Do You Need?
You can get the health benefits of nuts from just a handful a day. About 1
to 1.5 ounces is plenty, experts say. The high protein and fiber in nuts make
them very filling. Make sure you don't overdo it.