Are there any nuts that help lower cholesterol, or are they all bad?
They are high in fat, right?
– Greg (Last name withheld)
Los Angeles, CA
When it comes to lowering cholesterol with food, there are three particular nutrients to keep in mind:
- Soluble fiber
- Omega-3 fatty acids
- Monounsaturated fats
The above nutrients are ones you want to consume more of. Ideally, you don’t want to simply add them to what you are already eating, but rather eat them in place of less-healthy foods (i.e.: refined carbohydrates, foods made with corn and cottonseed oil, etc.).
In regards to your question: nuts are an absolutely wonderful food that I encourage everyone to have a serving of every single day.
Almonds and Brazil nuts are the nuts with highest amounts of soluble fiber per ounce. Walnuts, meanwhile, have more omega-3 fatty acids (in the form of Alpha-Linolenic Acid) than any other nut. The monounsaturated fat category is dominated by peanuts.
This is not to say other nuts are inferior; others have certain phytonutrients and compounds that have been shown to help lower cholesterol levels.
While we’re discussing these three nutrients, check out this list of best sources (which includes some foods not mentioned above):
- Soluble fiber: barley, figs, kidney beans, oat bran, oatmeal, pears, psyllium husk
- Omega-3 fatty acids: chia seeds, hemp seeds, flaxseeds, halibut, sea vegetables, scallops, walnuts, wild-caught salmon
- Monounsaturated fatty acids: almonds, avocado, macadamia nuts, peanuts olive oil
Great news about soluble fiber — every gram of soluble fiber (when consumed in a consistent, daily basis) is linked to a 1 or 2 point reduction in total and LDL (“bad”) cholesterol.
Above all, please undo the “fat is bad” mantra that has pervaded the American dietary landscape for the past two decades. Omega-3 fatty acids and monounsaturated fats not only lower total and LDL cholesterol, they also increase HDL (“good”) cholesterol.
