High cholesterol is a common result of an unhealthy lifestyle, which poses a potential risk of cardiovascular disease. While there is no color fiber that can help reduce cholesterol immediately, adding soaked walnuts to your daily menu can bring significant benefits, according to indianexpress.
Clinical nutritionist Abhilasha (Clavnine Group of Hospitals, Bengaluru, India) said that walnuts are rich in healthy fats, especially polyunsaturated fats that have been shown to help lower bad LDL cholesterol.
When soaking walnuts overnight, the body's ability to digest and absorb nutrients is improved, thereby optimizing the effect of reducing cholesterol.
Omega-3 fatty acids in walnuts play an important role in both limiting cholesterol production in the liver and promoting the removal of them from the blood.
In addition, soluble fiber in walnuts can bind to cholesterol in the digestive system, prevent absorption and support excretion.
Not only reducing LDL, walnuts also help increase good HDL cholesterol, which is responsible for transporting excess cholesterol from the arteries to the liver for treatment.
This helps limit the formation of plaque in the vessel walls, reducing the risk of atherosclerosis and cardiovascular events.
Many studies have also shown that a diet rich in walnuts helps reduce total cholesterol, LDL and triglycerides, while increasing HDL, thereby significantly improving blood lipid index. This balance is essential to maintain cardiovascular health.
For effectiveness, nutritionist Abhilasha recommends eating about 28 grams (a small handful) of pickled walnuts per day, combined with other cholesterol-lowering foods such as oats, green vegetables and fruits.
With rich omega-3 content, antioxidants and fiber, pickled walnuts are considered a simple but effective natural method in protecting the cardiovascular system.
Maintaining this habit not only helps reduce LDL and increase HDL but also contributes to reducing the risk of long-term heart disease.
