Eat half a cup of nuts a day, the best ally for lowering cholesterol

Nuts help to have a balanced diet and are rich in omega 3 fatty acids, which are beneficial for cardiovascular health. Recently, new research has provided more data to take into account its properties: the Clinical Hospital of Barcelona conducted a survey of more than 600 adults over two years to study the links between nuts and cholesterol levels.

Half of the 628 volunteers followed a diet that included half a cup of nuts per day, the researchers monitored cholesterol levels and, after two years of follow-up, concluded that these patients lowered their low density lipoprotein levels in the blood (LDL, for its acronym in English, low density lipoproteins), the so-called “bad cholesterol”, and also, dramatically reduces the number of small LDL particles.

Doctors agree that high LDL levels, known as “bad cholesterol,” are linked to an increased risk of heart disease and stroke.

“Previous studies have shown that walnuts in general, and walnuts in particular, are associated with lower rates of heart disease and stroke,” said Emilio Ros, one of the study’s researchers. and nutritionist at the Hospital Clínic de Barcelona. And he noted that a promising finding from the study is that these heart-beneficial properties are due to the fact that “They lower LDL cholesterol levels, and now we have another reason: they improve the quality of LDL particles.”.

Cholesterol is a fatty substance that is very important for the normal functioning of the body at recommended levels. Altered cholesterol values, contribute to the accumulation of fat in the arteries affecting blood flow to the heart, brain and the rest of the body. This increases the risk of cardiovascular disease, strokes, and blood clots.

The researchers concluded that “The study goes beyond LDL cholesterol levels and tries to get a complete picture of all lipoproteins and the impact of daily nut consumption and its potential for improving cardiovascular risk.”. The survey analyzed data from 628 healthy adults, aged 63 to 79, residing in Barcelona, ​​Spain or Loma Linda, California.

For two years, doctors assessed each patient’s cholesterol levels, analyzed the concentration and size of lipoproteins to track characteristics associated with cardiovascular disease. The researchers concluded that participants who consumed half a cup of nuts per day achieved lower LDL cholesterol levels by the end of the study period, at an average of 4.3 mg / dl. At the same time, her total cholesterol fell by an average of 8.5 mg / dl.

Habitual nut consumption was associated with 4.3% reduction in total low density lipoprotein (LDL) particles and 6.1% reduction in small LDL particles. In addition, the scientific team reported that intermediate density lipoproteins, or “IDL” cholesterol, which is a precursor to LDL, also decreased in the walnut group. For men, the reduction was 7.9%, while for women it was 2.6%. Experts have not obtained conclusive data regarding this gender difference, and they continue to assess the reason for this contrast.

For its part, renowned nutritionist Alberto CormillotHe explained that “a group of foods made up of edible seeds enclosed in a hard shell whose common characteristic is that they are poor in water are known as nuts. They contain very good vegetable proteins, antioxidants and B vitamins, in addition to minerals. This set turns it into one of the foods that most help prolong life. This is the positive part. The negative part is that sometimes you start to eat them and don’t stop ”.

In addition to taking advantage of the properties of the nut, we must be attentive to the quantities and forms of consumption, this new study takes as a dose, half a cup per day. The doctor cormillot He specifies: “To obtain all their benefits, they must be consumed in their natural state, without roasting. Otherwise, they lose the antioxidants present in the skin ”. And warned that You have to pay attention to the portion so as not to eat too much of it, due to its high caloric content. Cormillot recommended to eat them “For breakfast, or as a snack mixed with yogurt, also in sauces, toppings or soups. In conclusion, nuts can go away at any time of the day ”.

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