Small seeds, great benefits for cardiovascular health
Not only a popular snack, pumpkin seeds are also considered a golden food that helps improve cardiovascular health.
According to cardiothoractor Michelle Routhenstein, Master, expert at Entirely Nourished Center (USA), pumpkin seeds contain linolenic acid, monounsaturated fat, antioxidants and phytosterols, which help the body control blood lipids and reduce LDL cholesterol. The healthy fats in pumpkin seeds help the liver remove bad cholesterol from the blood, she says.
Studies show that people who regularly eat pumpkin seeds have lower LDL cholesterol and higher HDL (good cholesterol), contributing to reducing the risk of heart disease.
How to eat properly to get the full benefits
According to Trista Best, a nutritionist at The Candida Diet (USA), pumpkin seeds are rich in carotenoids and vitamin E, two antioxidants that can prevent cell damage and plaque buildup in the blood vessels. Vitamin E helps prevent LDL cholesterol from oxidating, which causes blood vessels to narrow, she says.
Experts recommend eating 1/4 cup of pumpkin seeds (about 180 calories) per day, equivalent to two tablespoons of peeled seeds, to benefit the heart without causing weight gain.
No food can significantly lower cholesterol on its own, Routhenstein adds. A varied diet, combined with regular exercise, is the key to maintaining long-term health".
Pumpkin seeds are best to choose unsalted, raw or dried, store in a cool, dry place to keep healthy fats from oxidation. Eaten properly, pumpkin seeds can become a natural supplement to help protect the heart every day.
