Nuts and Cholesterol

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Benefits against high cholesterol

Walnuts are fully included among the useful foods to keep cholesterol levels and cardiovascular risk under control, provided - of course - they are included in the context of a balanced diet and a healthy lifestyle.

Numerous, in fact, are the studies that have investigated and confirmed the benefits ascribable to a diet rich in nuts; although there are rare exceptions in the opposite direction, based on the results of these studies we can say that the consumption of 40-80 grams of walnuts per day, in a balanced diet, produces an average drop in LDL (bad) cholesterol levels of about 8-12 mg / dL, keeping the good cholesterol values ​​substantially unchanged.

Examining in detail the nutritional properties of walnuts, however, we realize how this food can be quite useful in reducing cardiovascular risk not only by lowering blood cholesterol, but also by acting on other fronts.

A precious food

In nutritional terms, walnuts are particularly known for their high content in unsaturated fats. Examining the accidental profile of dry food (see table), we note that saturated fats represent less than 5% of the total lipid content; On the other hand, the polyunsaturated fat content of the omega-six series is excellent, while the percentages of omega-three are fair: nutrients quite rare in common foods, with the exception of fish and some vegetable oils (nuts, hemp, seeds flax and canola).

Nutritional values ​​dried walnuts (100 g) Power 612 KCal Carbohydrates 12.05 g Proteins 24.9 g Total lipids 56.98 Total saturated fat 1,306 g Monounsaturated fat, tot. 10,425 g Polyunsaturated fat, tot. 42,741 g of which omega-six
of which omega-three 33,727 g
8,718 g Cholesterol 0 mg Vitamin E 3.85 mg

In various studies, the optimal synergy between polyunsaturated fats has been shown to be useful in reducing the levels of triglycerides and LDL cholesterol, without significantly affecting HDL levels or even slightly increasing them. This last effect is also supported by the good content of acids. monounsaturated fats and in particular oleic acid, the same that leads many nutritionists to recommend olive oil as a substitute for normal seed oils.

Another valuable nutrient that abounds in walnuts is the amino acid arginine, precursor of nitric oxide, a powerful vasodilator that contributes to the health of the arteries by keeping them flexible and preventing the formation of clots. Vitamin E, contained in walnuts in excellent quantities, could also contribute - in synergy with arginine and omega-3 fats - to counteract the formation of atherosclerotic plaques, thanks to its known antioxidant properties.

Finally, again with a view to reducing cholesterol levels, the role of plant sterols (or phytosterols) and fibers could be very important, since both contribute to reducing intestinal absorption of dietary lipids. The fibers also favor the onset of the sense of satiety; for this reason, walnuts can be eaten as a snack together with an apple or another fresh fruit, or to dress the salad instead of the traditional seed oil.

Nuts yes, but in moderation!

Due to the high caloric value, if you decide to increase the consumption of walnuts to lower cholesterol values ​​and promote cardiovascular health, it is essential to consume this food as a substitute - and not in addition - to other foods, for example as a break. hunger instead of traditional high-calorie snacks (chips, croissants, various sweets). We remember in fact that serious overweight and obesity are probably the most faithful allies of cardiovascular diseases; therefore, it is essential to control the caloric amount of the diet avoiding repeated excesses over time.