How Nuts & Seeds Reduce Cholesterol When Added to a Nutritious Diet Plan
Has your lipid profile revealed elevated cholesterol levels drawing your focus on lowering them? Are you looking for natural ways to keep your cholesterol in check and prevent potential health risks? If you nodded positively, you may find this blog quite helpful. Diet plays a pivotal role in helping you regulate your cholesterol levels naturally. Certain dietary modifications can help you reduce bad cholesterol and prevent or lower potential health risks effectively. Incorporating various healthy nuts and seeds in your cholesterol diet plan can work wonders in reducing your cholesterol markedly and improving your heart health. So, you might be wondering what cholesterol is, how nuts and seeds can help you alleviate your blood cholesterol levels, and which nuts and seeds you should include in your regular diet, aren’t you? Get all your queries resolved by reading this interesting blog below.
What is Cholesterol?
Cholesterol is known to be a waxy substance that occurs in your blood. It performs several essential functions, such as the production of vitamin D, building up bile salts in your intestine, maintaining the structural integrity of cell membranes, and producing some crucial hormones. So, cholesterol in the right quantity is necessary for maintaining good health. Our liver generates cholesterol in small amounts as our body requires it to function well. However, we suffer from cholesterol health issues when high levels of bad cholesterol build up in our bodies due to the unhealthy food we consume. The consumption of deep-fried foods, trans fats, and saturated fats contributes to high levels of bad (LDL) cholesterol which increase the risk of cardiovascular diseases.
Role of Diet in Regulating Cholesterol:
Fortunately, you can regulate your cholesterol levels, lower bad cholesterol in your blood, and prevent the risk of cardiovascular health conditions by adopting the right dietary measures. The renowned nutritionist Anjali Mukherjee recommends the same, “Diet plays an important part in lowering your cholesterol.” She further mentions that excess cholesterol or cholesterol present in the wrong places can be a concern. Even if cholesterol is oxidized, it can be harmful. So, you need to be careful about what you are eating. So, you need to choose the right foods when developing a low-cholesterol diet plan to alleviate your cholesterol levels.
Seeds and nuts are delicious, healthy options to include in your diet chart for cholesterol control, as they help reduce cholesterol levels naturally. The expert nutritionists Anjali Mukherjee also mentions, “Nuts are one of the most natural, healthy snacks you can consume, and they each have a plethora of benefits. If you consume just a small amount of nuts every day, you will lengthen your life.” The nutritionist further suggests having nuts in moderation along with a balanced, nutritious diet and healthy lifestyle to experience their health benefits to the fullest. So, you might be thinking about how nuts and seeds can help in cholesterol management, aren’t you? Discover all about cholesterol-lowering nuts and seeds here.
How Do Nuts Lower Cholesterol?
Although most of us perceive nuts as salty, high-calorie, and fatty snacks, they are nutritious foods that not only nourish you with essential nutrients but also aid in lowering your cholesterol levels. Nuts are rich in fibre, monounsaturated fats, antioxidants, proteins, and vitamins. Besides these, nuts are known for their powerful cholesterol-lowering effects. Here is a list of components in nuts that make them a healthy food for reducing cholesterol.
Soluble fibre is known for absorbing cholesterol, thereby reducing your blood cholesterol levels. Fibre is present in abundance in nuts which helps reduce cholesterol naturally when you munch on nuts.
B. Unsaturated Fats:
The high unsaturated fat content in nuts is quite effective in reducing cholesterol. Unsaturated fats are known to be liquid at room temperature and are good fats as they help ease inflammation, regulate cholesterol, stabilize heart rhythms, and provide you with several health benefits. Both polyunsaturated and monounsaturated fats in nuts help mitigate bad cholesterol levels.
C. Plant Sterols:
Some nuts comprise plant sterols that are quite effective in lowering cholesterols. Often, plant sterols are added to food products for additional health benefits. However, these healthy plant sterols occur in nuts naturally. So, ensure your cholesterol diet plan contains nuts.
Several types of nuts contain L-arginine, which helps reduce LDL (bad) cholesterol and increases HDL (good) cholesterol markedly. L-arginine content in nuts also helps lower blood pressure and improves the overall health of the blood vessels. Dried walnuts, pine nuts, and almonds contain L-arginine.
E. Omega-3 Fatty Acids:
Nuts are a rich source of omega-3 fatty acids, which are very healthy for your heart. So, eating nuts reduce cholesterol and lowers the risks of heart attacks and strokes.
So, let’s see which nuts you can include in your diet to keep your cholesterol in check.
3 Common Nuts That Reduce Cholesterol Naturally:
Walnuts are effective in lowering cholesterol levels. These nuts have omega-3 fatty acids in abundance. Omega-3 fatty acids are known for reducing triglycerides and slowing down the growth of plaques in the arteries. They also help prevent blood clots. Consuming a handful of walnuts daily can lower LDL (bad) cholesterol and boost HDL (good) cholesterol levels. The plant-based omega-3 fatty acids in walnuts are not only effective in lowering triglycerides and cholesterol but also beneficial for bones. Also, L-arginine content in dried walnuts helps reduce cholesterol markedly. So, include walnuts in your high-cholesterol diet plan to keep your cholesterol in check.
Enrich your low-cholesterol diet plan with pistachios. Packed with unsaturated fats, snacking on pistachios helps lower your bad cholesterol remarkably. On top of that, pistachios are rich in L-arginine which lowers bad cholesterol, dilates your blood vessels, and improves the overall health of your blood vessels. Also, these tasty nuts are rich in antioxidants that help reduce inflammation and lower the risk of heart disease.
Rich in phytosterols, fibre, and unsaturated fats, almonds are nutritious nuts that can help reduce your blood cholesterol levels. Phytosterols content in almonds refers to chemicals present in plant-based foods that aid in lowering cholesterol. The soluble fibre content in these nuts absorbs the cholesterol and prevents its elevation in the blood. Also, almonds are loaded with L-arginine which helps reduce bad cholesterol and increases good cholesterol levels. The high vitamin E content is also beneficial in alleviating inflammation in your body. So, be sure you include almonds in your diet chart for cholesterol control and enjoy its heart-healthy benefits. You may soak some almonds overnight and eat them in the morning daily.
How do Seeds Lower Cholesterol Naturally?
Seeds comprise all the materials which are quintessential for the development of complex plants. This is why they are very nutritious. Seeds are rich sources of fibre. Soluble fibre minimizes the absorption of cholesterol in your bloodstream. It binds to cholesterol in your intestine and eliminates it from your body. So, seeds are one of the healthiest foods to lower your cholesterol levels. Also, seeds contain polyunsaturated fats, monounsaturated fats, vegetarian proteins, antioxidants, minerals, and vitamins. Besides these, some seeds contain lignans which play an active role in reducing cholesterol levels and minimizing the risk of cancer. When added to your diet chart for cholesterol control, seeds help reduce your blood sugar levels, blood pressure, and cholesterol. You may add seeds to your daily smoothies, salads, oatmeal, and yoghurt to receive a healthy dose of nutrients and keep your cholesterol in check.
4 Commons Seeds That Help Reduce Cholesterol:
Regular consumption of flaxseeds helps lower the total cholesterol, triglycerides, and LDL (bad) cholesterol naturally. These seeds are famous as Alsi and are known for being the best vegetarian food source of omega-3 fatty acids (alpha-linolenic acid). Omega-3 fatty acids help increase HDL (good) cholesterol levels and reduce inflammation and pain. The intake of these seeds may offer you better results than statin drugs for cholesterol reduction. Besides these, the lignan content in flax seeds is quite effective in lowering cholesterol levels and helping in the stabilization of blood glucose levels. So, be sure you add flax seeds to your high-cholesterol diet plan by adding them to salads, oatmeal, or smoothies.
Sesame seeds are known for their phytosterol and lignan content. The high phytosterol content in these nutritional seeds is quite effective for lowering total cholesterol and LDL (bad) cholesterol significantly. Also, the lignan content in sesame seeds reduces cholesterol. So, incorporate these healthy sesame seeds into your cholesterol diet plan. You can add them to a variety of culinary delights along with breakfast recipes.
Chia seeds contain antioxidant polyphenols, omega-3 fatty acids, and fibre that make them a nutritious option for cholesterol regulation. The consumption of these seeds increases ALA, which is a crucial omega-3 fatty acid, that helps reduce inflammation and blood cholesterol. Besides this, chia seeds also lower appetite and help in keeping your blood sugar levels in check. The intake of chia sees aids in reducing the risk factors of heart disease. So, ensure that your diet chart for high cholesterol management contains these cholesterol-reducing seeds. Add chia seeds to your smoothies, milkshakes, oatmeal, yoghurt, and other delicacies to stay healthy.
Commonly known as ajwain, carom seeds are one of the healthiest seeds offering a plethora of health benefits. They not only contain antimicrobial, antiparasitic, and antiseptic properties but also comprise protein, fibre, vitamins B9 and A, antioxidants, omega-3 fatty acids, and minerals, such as magnesium, iron, sodium, potassium, and calcium. If you wish to lower your cholesterol, you can count on carom seeds as they comprise thymol. Thymol is a calcium chain blocker that occurs naturally in these seeds. Eating these seeds helps in preventing calcium from entering the heart’s cells, thereby expanding and relaxing the blood vessels. This helps reduce blood pressure, thereby lowering the major risk factor for stroke and heart attack. Also, thymol in carrom seeds reduces triglycerides and cholesterol levels. The high fibre content in these seeds is beneficial for neutralizing cholesterol build-up, thereby lowering cholesterol. So, add carom seeds to your regular cooking preparations, such as parathas, curries, oatmeal, and more delicacies.
Now that you know how nuts and seeds help reduce cholesterol naturally and effortlessly, include them in your diet. Seeking the precious guidance of certified dieticians, such as health experts at Health Total, can help you receive a customised diet chart for high cholesterol management comprising nuts and seeds in the right quantities. Our low-cholesterol diet plan not only alleviates your cholesterol levels but also boosts your immunity and prevents or lowers potential health risks. So, be quick, reach out to us at Health Total and keep your cholesterol in check with our personalized cholesterol diet plan.
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