Consume these nuts to ensure a healthy heart, keeping cholesterol at bay

Nuts mix. Photo: Shutterstock/ Dionisvera

Including some varieties of nuts in your regular diet could help in improving the heart health and control the cholesterol levels. Cholesterol is a wax like substance that is essential for the human body as it helps in the production of hormones, vitamin D and also the enzymes that aids digestion. However, too much cholesterol may get combined with other substances in the blood and form plaque. This would then lead to coronary artery disease. Cholesterol can be classified into three types:

LDL or Low Density Lipo Protein which is bad cholesterol

HDL or High Density Lipo Protein which is good cholesterol

VLDL or Very Low Density Lipo Protein which could cause block in heart vessels and lead to heart diseases.

Following a healthy diet and exercising are important to keep the cholesterol levels healthy. Some nuts help in producing good cholesterol and aids the healthy functioning of the heart. Nuts are loaded with unsaturated fat, plant proteins, fibres and minerals. Consuming 30 grams of nuts up to four to five times a week would ensure heart health.


Ripe walnuts. Photo: Shutterstock/ Tatiana Popova

Walnuts contain 15% protein and 65% fat. Meanwhile, it has low carbohydrates. Walnuts are a rich source or omega 3 fatty acids which would protect the heart. Besides, walnuts prevent oxidation damage that happens due to LDL or bad cholesterol. These are excellent for bacteria in the stomach too. It controls appetite and can fight against type 2 diabetes. The nutrients in walnuts can prevent brain inflammation.


Pistachios. Photo: Shutterstock/ Krproductions

Loaded with protein and anti oxidants, pistachios have low calories. It is an excellent snack for those who are trying to reduce body weight. This makes the stomach feel full and prevents obesity which is one of the main reasons for heart ailments. Pistachios contain vitamin B6 and many other amazing nutrients. These are excellent to regulate the metabolism and boost immunity. Besides, the glucose in it can improve the metabolic rate and reduce cholesterol.


Almonds. Photo: Shutterstock/ Krasula

Almonds contain vitamins, minerals, protein and fibre. These can reduce cholesterol, especially the LDL or bad cholesterol. Besides, almonds prevent the sudden dip of blood sugar levels after a meal. Moreover, almonds reduce inflammation and blood pressure. The calcium and phosphorous are excellent for bone health. Consuming soaked almonds would effectively reduce the chance of intestinal cancer.


Cashew nuts. Photo: Shutterstock/ New Africa

Cashews that contain high amount of fibre has less sugar. It contains good fats that ensure heart health. Besides, almonds are excellent for bone health too. Almonds are excellent source of vitamins B and C and mono unsaturated fatty acids that lowers the chance of heart diseases.


Peanuts. Photo: Shutterstock/ dinosmichail

These are rich source of healthy fats and protein that can reduce cholesterol and ensure heart health. As peanuts contain lots of fibre these could be enjoyed as a healthy snack by diabetes patients. It has less carbohydrates and helps in reducing inflammation.

Besides including these nuts in the regular diet, you could try exercises like brisk walking, jogging, cycling, yoga and swimming to have a healthy heart.

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