Here are six nuts that help lower cholesterol and boost heart health, as proven by reputable scientific studies.
Walnuts
Walnuts are rich in omega-3 fatty acids, especially alpha-linolenic acid (ALA), which helps lower LDL cholesterol (bad cholesterol) levels and increase HDL (good cholesterol).
According to the American Heart Association (AHA), daily consumption of walnuts can reduce the risk of cardiovascular disease and improve blood vessel health.
Walnuts are a great alternative to unhealthy snacks during the holiday season.
Almonds
Almonds are rich in monounsaturated fats, vitamin E and magnesium, which help control blood cholesterol levels.
The American Journal of Clinical Nutrition (AJCN) has shown that regular consumption of almonds can reduce LDL cholesterol by 10-15% and improve heart health.
Pistachios
Pistachios are a rich source of phytosterols – plant compounds that help inhibit the absorption of cholesterol in the gut.
These seeds also contain fiber and powerful antioxidants like lutein, which help protect the heart.
Research from the British Dietetic Association (BDA) shows that eating 40-50 grams of pistachios a day can reduce blood fat levels and improve overall health.
Chia seeds
Chia seeds are high in omega-3 fatty acids, fiber and antioxidants, which help reduce triglycerides and LDL cholesterol in the blood.
According to the US Centers for Disease Control and Prevention (CDC), chia seeds also help reduce inflammation and improve blood vessel health, making them an ideal choice for controlling blood lipids during Tet.
Sunflower seeds
Sunflower seeds contain vitamin E, magnesium and linoleic acid, which help lower cholesterol and blood pressure.
The German Nutrition Society (DGE) recommends that adding sunflower seeds to the daily diet can improve cardiovascular function and reduce the risk of diseases related to blood lipids.
Flaxseed
Flaxseeds are rich in lignans, a plant compound that can lower cholesterol and support heart health. Research from the Canadian Journal of Nutrition shows that flaxseeds can reduce triglycerides and prevent atherosclerosis if consumed regularly.
