Going nuts in your diet can cut cholesterol: study

Going nuts in your diet can be good for your health, according to a study published Monday, which showed that eating nuts helps to lower blood cholesterol levels.

People who ate an average of 67 grams (2.4 ounces) of nuts a day saw a 5.1 percent fall in total cholesterol concentration and a 7.4 percent drop in low density lipoprotein cholesterol (LDL-C) - sometimes referred to as bad cholesterol - concentration compared to no-nut eaters, the study showed.

People with high triglyceride levels who ate nuts saw a 10.2 percent fall in those blood lipid levels, said the study, which analyzed data from 25 trials conducted in seven countries, involving 583 men and women aged 19-86 with high or normal cholesterol levels.

All the trial data that were analyzed for the study compared nut-eaters to a control group that did not eat nuts. None of the participants were taking medication to lower their blood lipids.

Researchers led by Dr Joan Sabate of Loma Linda University in California found in the study published Monday in the American Medical Association's Archives of Internal Medicine that the benefits to health were the same no matter what nut is eaten.

A person's weight and baseline LDL cholesterol levels did, however, influence whatever benefits might be derived from eating nuts.

The higher the starting LDL-C, the greater the cholesterol-lowering effects of nuts, the study found.

And the lower a patient's body mass index - in other words, if the patient was not overweight or obese - the greater the effects of nuts on lowering cholesterol levels, the study found, urging more research to determine why nuts are less effective in lowering the blood cholesterol levels of obese people.

A person's diet also played a role in the effect nuts have on blood cholesterol levels.

Consumers of Western diets, which are high in saturated fat, got more benefits from nut-eating than those who already ate a healthy diet, high in monounsaturated olive oil, fish and fresh fruit and vegetables, the study found.

And there's more good news: the data analyzed for the study showed that the benefits of eating nuts remain with us for a long time; that nut consumption appears to reduce the risk of developing type 2 diabetes; and, in spite of their high fat content, nuts don't necessarily make us fat.

"Research has shown that frequent nut consumption does not lead to weight gain," said the study.

"Increasing the consumption of nuts as part of an otherwise prudent diet can be expected to favorably affect blood lipid levels... and have the potential to lower coronary heart disease risk," it concluded.

 

Life and Style
ebookNow available in paperback
Latest stories from i100
Have you tried new the Independent Digital Edition apps?

ES Rentals

    Independent Dating
    and  

    By clicking 'Search' you
    are agreeing to our
    Terms of Use.

    iJobs Job Widget
    iJobs General

    Recruitment Genius: Multi Skilled Engineer - Electrical / Mechanical / Maintenance

    £20000 - £30000 per annum: Recruitment Genius: A multi-skilled engineer with a...

    Recruitment Genius: Electronic Service Engineer - Television & HI-FI

    £17000 - £21000 per annum: Recruitment Genius: Engineers for field & bench ser...

    Recruitment Genius: Digital Designer - Award Winning Agency

    £30000 - £40000 per annum: Recruitment Genius: A fantastic opportunity for a t...

    Recruitment Genius: Project Manager

    £35000 - £50000 per annum: Recruitment Genius: This global provider of call ce...

    Day In a Page

    Blundering Tony Blair quits as Middle East peace envoy – only Israel will miss him

    Blundering Blair quits as Middle East peace envoy – only Israel will miss him

    For Arabs – and for Britons who lost their loved ones in his shambolic war in Iraq – his appointment was an insult, says Robert Fisk
    Fifa corruption arrests: All hail the Feds for riding to football's rescue

    Fifa corruption arrests

    All hail the Feds for riding to football's rescue, says Ian Herbert
    Isis in Syria: The Kurdish enclave still resisting the tyranny of President Assad and militant fighters

    The Kurdish enclave still resisting the tyranny of Assad and Isis

    In Syrian Kurdish cantons along the Turkish border, the progressive aims of the 2011 uprising are being enacted despite the war. Patrick Cockburn returns to Amuda
    How I survived Cambodia's Killing Fields: Acclaimed surgeon SreyRam Kuy celebrates her mother's determination to escape the US

    How I survived Cambodia's Killing Fields

    Acclaimed surgeon SreyRam Kuy celebrates her mother's determination to escape to the US
    Stephen Mangan interview: From posh buffoon to pregnant dad, the actor has quite a range

    How Stephen Mangan got his range

    Posh buffoon, hapless writer, pregnant dad - Mangan is certainly a versatile actor
    The ZX Spectrum has been crowd-funded back into play - with some 21st-century tweaks

    The ZX Spectrum is back

    The ZX Spectrum was the original - and for some players, still the best. David Crookes meets the fans who've kept the games' flames lit
    Grace of Monaco film panned: even the screenwriter pours scorn on biopic starring Nicole Kidman

    Even the screenwriter pours scorn on Grace of Monaco biopic

    The critics had a field day after last year's premiere, but the savaging goes on
    Menstrual Hygiene Day: The strange ideas people used to believe about periods

    Menstrual Hygiene Day: The strange ideas people once had about periods

    If one was missed, vomiting blood was seen as a viable alternative
    The best work perks: From free travel cards to making dreams come true (really)

    The quirks of work perks

    From free travel cards to making dreams come true (really)
    Is bridge the latest twee pastime to get hip?

    Is bridge becoming hip?

    The number of young players has trebled in the past year. Gillian Orr discovers if this old game has new tricks
    Long author-lists on research papers are threatening the academic work system

    The rise of 'hyperauthorship'

    Now that academic papers are written by thousands (yes, thousands) of contributors, it's getting hard to tell workers from shirkers
    The rise of Lego Clubs: How toys are helping children struggling with social interaction to build better relationships

    The rise of Lego Clubs

    How toys are helping children struggling with social interaction to build better relationships
    5 best running glasses

    On your marks: 5 best running glasses

    Whether you’re pounding pavements, parks or hill passes, keep your eyes protected in all weathers
    Joe Root: 'Ben Stokes gives everything – he’s rubbing off on us all'

    'Ben Stokes gives everything – he’s rubbing off on us all'

    Joe Root says the England dressing room is a happy place again – and Stokes is the catalyst
    Raif Badawi: Wife pleads for fresh EU help as Saudi blogger's health worsens

    Please save my husband

    As the health of blogger Raif Badawi worsens in prison, his wife urges EU governments to put pressure on the Saudi Arabian royal family to allow her husband to join his family in Canada