Unsaturated fats
Nuts rich in unsaturated fats, when replacing saturated fats in the diet, can help improve the activity of LDL receptors in the liver and reduce the production of LDL cholesterol (bad cholesterol).
Fiber
Nuts are also a source of soluble fiber. This substance binds to cholesterol in the intestines and helps remove excess LDL cholesterol from the body.
Plant Sterol
Nuts also contain a lot of plant sterol, which contributes to controlling cholesterol by affecting the cholesterol metabolism in gut and liver cells.
Vitamin E and polyphenols
Vitamin E and polyphenols are antioxidants found in nuts that help protect LDL cholesterol from oxidation. When LDL is oxidized, it can lead to the formation of harmful plaque in the arteries.
You can add walnuts, almonds, or shredded chestnuts to oats, yogurt, or smoothies. Combine a small handful of nuts with your favorite fruit such as apples, pears, bananas, berries.
