Nuts used to have a reputation for being fattening. Nowadays, nuts are gaining a reputation for being a superfood. Nuts are now known for containing healthy fats that are heart-friendly. However, a recent study has come out that echos other studies regarding this delicious snack that can go with just about anything — it lowers your cholesterol.
But there is a catch to this. While several studies have consistently showed modest improvement in cholesterol levels in all individuals consuming nuts, a recent study published in the Archives of Internal Medicine shows that some individuals may benefit more than others.
This study pooled 25 other trials looking at nuts and their effect on lipid levels — cholesterol and triglycerides — in humans. The individuals that participated in these studies widely varied: some had normal lipid levels and some had high lipids, some were overweight whereas others may have been of normal weight. The investigators of this study found, after consuming an average of nuts that totaled 67 grams daily, that:
total cholesterol were reduced by 5.1%
LDL was reduced by roughly 7.4%
triglycerides were reduced up to 10.2%
Unfortunately, these effects were not found in everyone. It appears that individuals with higher lipid levels and lower weights saw lower lipids, compared to those who had only slightly high lipid levels and weighed more. Additionally, those consuming more of a Western diet (fatty foods) fared better than those following a healthier diet.
While this news may be disappointing to some, it does raise the status of the nut as a heart-healthy food — even if it helps some groups more than others.
Find out more information about nuts and your cholesterol:
Nuts and Cholesterol
Heart-Healthy Pecans
Can Pistachios Lower Cholesterol?
Source: Sabate J, Oda K, Ros E. Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials. Arch Intern Med. 2010;170(9):821-827.
Photo: Stanislav Pobytov, istockphoto
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Leo Mcgowan