Dried fruits and nuts are a storehouse of healthy fats and vitamins. They pack a powerful nutritional punch, lowering bad cholesterol levels effectively and boosting heart health. Several studies have vouched for their cholesterol-lowering properties and their ability to supply the body with essential nutrients like protein, omega-3 fatty acids, flavonoids, antioxidants and a multitude of vitamins and minerals.
However, nuts have a reputation for being bad for cholesterol. But, not all cholesterol is bad and the healthy one helps remove the harmful cholesterol from our arteries and prevents heart attacks and strokes.
Nutrition Consultant MyThali program, ArogyaWorld, Dr. Meghana Pati said, “Nuts are beneficial in lowering bad cholesterol only when consumed in the optimal portions (not more than a handful - 20gm). The high protein and fibre in nuts make them very filling. However, they’re also high in calories that can add up fast and lead to weight gain. Hence, make sure you don’t overdo it.”
A few commonly consumed nuts that also help lower bad cholesterol.
Walnuts
They are rich in Omega-3 fatty acids, the same "good" fats found in oily fish like salmon and tuna. Omega-3 helps in lowering your risk of abnormal heart rhythms; decreasing triglyceride levels; slowing the rate of artery-clogging.
Almonds
They are rich in Vitamin E (an antioxidant), protect cells from damage by free radicals and maintain metabolic processes.
Peanuts
They contain Vitamin B3, niacin, and antioxidants, and are a good source of proteins and fibre. They contain phytosterols and are rich in unsaturated fatty acids that help lower “bad” cholesterol.
4. Pistachios: They are rich in phytosterols (plant sterols) which is a natural cholesterol-lowering compound.
Cashews
They are the best sources of several minerals including zinc, copper, magnesium, selenium and vitamin K. They also have several flavonoids and their antioxidant levels are enhanced with roasting.
