Say "Nuts" to Cholesterol

According to a study published in the Journal of Agricultural and Food Chemistry, snacking on pistachios and sunflower seeds may lower your cholesterol. It seems that pistachios and sunflower seeds contain the highest amounts of phytosterols which is the compound responsible for the desirable cholesterol lowering effect.

As their name would imply, phytosterols are only found in plant based foods. While they resemble the molecular structure of cholesterol, they are not easily absorbed by the human body. Because of this, scientists believe that their presence can help block cholesterol absorption, thereby lowering overall cholesterol levels naturally.

Scientists have long known that nuts and seeds are high in phytosterols but until now, no one had compared the amount of photosterols in all varieties which vary in size from poppy seeds to walnuts. Actually, wheat germ and sesame seeds were determined to contain the highest amount of phytosterols overall but when considering that most people do not normally eat these seeds in high enough amounts to matter, pistachios and sunflower seeds were given top billing.

On the other hand, if you don't care for pistachios or sunflower seeds as a snack, all of the nuts and seeds tested were found to contain at least small amounts of phytosterols and are considered acceptable for snacking. Those participating in the study were quick to add that consuming nuts and seeds to lower cholesterol will not take the place of other options such as diet and exercise which are proven to substantially help lower cholesterol.

Healthy eating can reduce cholesterol and your diet should be low in saturated fats in particular. Biscuits, cakes, pastries, red meat, hard cheese, butter and foods containing coconut or palm oil all tend to be high in saturated fats. Large amounts of cholesterol are found in a few foods, including eggs, liver, kidneys, and prawns. It is also important to eat plenty of fiber, especially soluble fiber, which is thought to lower cholesterol. Other sources include fruits, vegetables, beans and oats. Try to eat at least five portions of fruits and vegetables each day.

James Houston
how-to-avoid-disease.com how-to-avoid-disease.com