Around half of all adults in the UK suffer from high cholesterol. Although this condition is not immediately dangerous, if left untreated it can lead to fatty deposits in the arteries, eventually causing blockages.
It also represents a major risk factor for heart attacks, strokes, and other medical emergencies. While some cases of high cholesterol are genetic, excess cholesterol is often caused by certain lifestyle habits, such as eating too much fatty food and not getting enough exercise.
Although there are medications that can help, such as statins, people with high cholesterol are advised to watch their diet. And there’s one tasty snack that experts say could be beneficial for those looking to lower their cholesterol.
According to the British Heart Foundation (BHF), eating a handful of nuts and seeds every day could do just that, as they are rich in unsaturated fats and fibre, both of which can help lower cholesterol.
“Nuts are a good source of unsaturated fats as well as fibre and other nutrients,” says the BHF. “They are filling and are a delicious and convenient substitute for snacks such as chocolate, cakes and biscuits, which are usually high in saturated fats.”
“Used this way, they can help lower your cholesterol. Just make sure you choose the unshelled nuts to avoid adding extra salt or sugar to your diet. A serving is a small handful – about 30 grams. Choose the nuts you like, or, better yet, a mix of nuts and seeds to benefit from a wider range of nutrients.”
This advice is supported by the charity Heart UK, which recommends eating 28 to 30 grams of nuts a day.
It states: “Nuts are a good source of unsaturated fats and are lower in saturated fats, a combination that can help keep your cholesterol levels under control. They contain fiber, which can prevent the absorption of cholesterol from the intestines into the bloodstream, as well as protein, vitamin E, magnesium, potassium, natural plant sterols and other plant nutrients that keep your body healthy.
“They also fill you up, so you’re less likely to snack on other things. All nuts count. Choose one variety and eat it instead of your normal snack or as part of a meal. If possible, choose the kind with the shell intact, as it contains more nutrients.”
Specifically, it is recommended to consume almonds, macadamia nuts, Brazil nuts, cashews, hazelnuts, pistachios, walnuts, peanuts and pecans. If you are concerned about your cholesterol levels, you should talk to your doctor.
