Eat walnuts to reduce cholesterol

Eat walnuts to reduce cholesterol

Walnuts are not just good for the brain but also great for heart health. Check out how they lower cholesterol naturally

Written by Shraddha Rupavate |Updated : September 25, 2014 3:03 PM IST

Walnuts to reduce cholesterolLooking for healthy food options to reduce your cholesterol levels? You can try walnuts this time.

While all nuts have been scientifically proven to have some heart-healthy benefits, walnuts are better because they have the highest amount of omega-3 fats. They are packed with polyunsaturated fatty acids (PUFA) like oleic acid and are an excellent source of omega-3 fatty acids like alpha-linolenic acid (ALA). These healthy fats help you lower cholesterol in a natural way, by improving the ratio of good cholesterol (HDL) to bad cholesterol (LDL). Additionally, walnuts also contain fibre that contributes to reducing cholesterol by increasing the absorption of cholesterol from the blood by the liver.

A study showed that the daily consumption of walnuts (about 30 grams) leads to cholesterol reduction of up to 10% in patients with type 2 diabetes as well. It also increased the level of HDL and reduced the risk of coronary heart disease (CHD) in people. Find out 13 other excellent benefits of walnuts.

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  • Tapsell LC et al. Including walnuts in a low-fat/modified-fat diet improves HDL cholesterol-to-total cholesterol ratios in patients with type 2 diabetes.

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