Irrefutably, nuts are a rich source of vitamins and good fats, and they also effectively lower levels of harmful cholesterol and improve heart health. Eating a handful of nuts every day, such as almonds, walnuts, peanuts, hazelnuts, and pistachios, may provide amazing advantages like weight loss and blood sugar regulation.
Their capacity to decrease cholesterol and provide the body with critical nutrients like protein, omega-3 fatty acids, flavonoids, antioxidants, and a wide range of vitamins and minerals has been corroborated by numerous research. Here we are listing 5 nuts that you can consume for allaying bad cholesterol.
Nuts promote good cholesterol:
Not all cholesterol is unhealthy, and the good cholesterol aids in clearing the bad cholesterol from our arteries and reducing the risk of stroke and heart attacks. For the best heart health, it is crucial to consume meals high in healthy cholesterol.
5 nuts to consume:
Almonds-
They contain a lot of antioxidant vitamin E, which shields cells from free radical damage and supports metabolic functions.
Walnuts-
These nuts are a good source of Omega-3 fatty acids, which are also present in oily seafood like salmon and tuna. Omega-3 aids in reducing triglyceride levels, reducing the risk of irregular heart rhythms, and slowing the rate of arterial blockage.
Pistachios-
These nuts are a good source of phytosterols, a type of plant sterol that naturally lowers cholesterol.
Peanuts-
A good source of protein and fibre, they also contain vitamin B3, niacin, and antioxidants. They are a good source of unsaturated fatty acids and phytosterols, both of which help decrease “bad” cholesterol.
Cashews-
These nuts are the best source of a number of minerals, such as zinc, copper, magnesium, selenium, and vitamin K. Additionally, they contain a number of flavonoids, and roasting increases their antioxidant capacity.
Abstemious and appropriate way is must
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Only when ingested in the recommended amounts (no more than a handful, or 20gm), nuts can help lower bad cholesterol. Nuts are highly satisfying because of their high protein and fibre content. However, they also contain a lot of calories, which can quickly mount up and cause you to gain weight. Therefore, be careful not to overuse it. Following are the right ways to consume them
• Include them in your soups, salads, cereals, fruits, milkshakes, smoothies, curries, and other dishes.
•Steer clear of fried, salted, sugar-coated, or chocolate-dipped nuts. Your diet will become more high sodium, fat, and sugar as a result.
• Choose natural nuts that haven’t been salted, roast them without salt, or soak them overnight before eating them the next morning.
