8 powerful nuts and seeds that help lower cholesterol naturally
With their high fibre content and healthy unsaturated fats, even a small amount packs a powerful nutritional punch. These tiny superfoods are loaded with nutrients and incredibly easy to incorporate into your daily diet. Here are some of the best nuts and seeds to naturally lower your cholesterol levels.
Almonds
They haven't gained a flawless reputation without a reason. Almonds with their rich vitamin and antioxidant profile are the true nutritional powerhouse that could kick bad cholesterol out of your system and increase the amount of good cholesterol.
Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain fiber, phytosterols, and plant protein, all the nutrients that can work wonders for your heart health.
Soaking almonds can help unlock their true nutritional potential and get rid of anti-nutrients.
Pecans
A handful of pecans not only taste delightful in between your meals, they could also silently protect your heart from risk many factors. According to a study published in American Journal of Clinical Nutrition, people at risk of metabolic syndrome—a group of conditions that raise the risk of heart disease, stroke, and type 2 diabetes, who ate pecans had
lower cholesterol
levels and better overall diet quality.
With their unique polyphenol content compared to some of the other tree nuts, pecans are one of the most heart-healthy nuts.
Hazelnuts
Hazelnuts are packed with omega-3 fatty acids and antioxidants that shield the body from oxidative stress, which can increase blood pressure. Hazelnuts are rich in phenolic chemicals, which lower inflammation, cholesterol and support cardiovascular health. They may also guard against cancer.
Walnuts
A fistful of walnuts can do wonders for your heart health and help lower bad cholesterol levels. If you enjoy their crunchy, earthy flavor, a new study gives you even more reason to make walnuts a part of your daily diet. According to a study published in the American Heart Association journal Circulation, people who consumed about half a cup of walnuts every day for two years could lower their LDL, or "bad," cholesterol levels efficiently.
Brazil nuts
One of the most powerful nuts for cutting cholesterol is Brazil Nut. Heart-healthy, high-fibre, and mineral-rich, the nuts are known to reduce total and LDL cholesterol levels. They have 0mg of cholesterol per serving and are considered a good source of monounsaturated fats, which can help improve cholesterol levels. According to National Institutes of Health, their high selenium content lend them cardioprotective effects.
Chia seeds
Tiny but mighty, chia seeds are packed with soluble fibre and omega-3 fatty acids that help lower bad cholesterol and promote heart health. It's no surprise they feature in countless healthy recipes favored by weight-loss enthusiasts. From smoothies to baked goods, these versatile seeds are a nutritional powerhouse that support overall well-being.
Sunflower seeds
Crunchy, nutty, and a superb heart-healthy choice, sunflower seeds are rich in phytosterols—plant compounds that help block the absorption of cholesterol in the intestines.
Studies have shown that diets high in phytosterols can lower LDL cholesterol by up to 10%. They are a great source of vitamin E, a powerful antioxidant that protects blood vessels from damage and inflammation. A study published in the Journal of Agricultural and Food Chemistry says sunflower seeds are one of the richest dietary sources of phytosterols.
Sprinkle it over salads, include in your trail mixes, or add them to yoghurt, sunflower seeds make for a perfect addition to your daily diet.
Peanuts
Despite being a legume, peanuts have cholesterol-lowering effects similar to tree nuts. They're rich in monounsaturated fats, which have been shown to reduce LDL (bad) cholesterol while maintaining or increasing HDL (good) cholesterol. A study published in The American Journal of Clinical Nutrition found that including peanuts in a moderate-fat diet significantly lowered total and LDL cholesterol in participants.
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