The American Heart Association (AHA) claims that the polyunsaturated fats found in pumpkin seeds can help reduce bad cholesterol that ultimately promotes better heart health. Experts recommend healthist way to consume pumpkin seeds.
Pumpkin seed is a popular superfood that come from pumpkins, a variety of gourd squash. The seeds are typically cream in colour, oval and flat in shape with a nutty or slightly sweet flavour.
This humble food is loaded with protein, fibre, healthy fats, vitamins and minerals like magnesium and zinc. But most importantly, pumpkin seeds are known for their antioxidant compounds, which are essential for lowering cholesterol naturally. The American Heart Association(AHA) claims that the polyunsaturated fats found in pumpkin seeds can help reduce bad cholesterol that ultimately promotes better heart health.
Polyunsaturated Fats For Heart Health
Explaining the benefits of polyunsaturated fats, also known as the good fats found in pumpkin seeds, WebMD states, “Polyunsaturated fats can also provide essential fats that your body needs but can’t make, such as omega-6 and omega-3 fats. One serving of pumpkin seeds has about 2.5 grams of omega-6 and 22 milligrams of omega-3 fat. In addition, the protein in pumpkin seeds is a high-quality protein, like soy protein, that has all your essential amino acids.”
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According to Healthline, pumpkin seeds have the ability to increase nitric oxide in your body which plays a crucial role in expanding blood vessels, essential for smooth blood flow and reducing the risk of plaque building in your arteries.
Additionally, a 12-week study published in the National Institute of Health (NIH) revealed that postmenopausal women who ate a pumpkin seed oil supplement showed a significant reduction of diastolic blood pressure by 7% and increased HDL cholesterol levels by 16%.
How To Eat Pumpkin Seeds For Better Heart Health
The best way to reap the benefits of consuming pumpkin seeds to lower cholesterol requires some hard work, but it’s worth it. To begin with, instead of buying from the market, it is safer for your heart health when you scoop the seeds out from inside a whole pumpkin, and rinse them off to get rid of the orange flesh that surrounds them.
Once the seeds are ready, you can eat them raw or toast them in a tablespoon of olive oil. You can even spread them out on a butter paper and bake them for 30 to 40 minutes at a very high temperature. Experts suggest that roasting the pumpkin seeds increases their antioxidant levels, which makes it easier for digestion.
Apart from simply munching on pumpkin seeds, you can add this super food to your smoothie, or mix them in your morning cereal. Other ways to include pumpkin seeds in your diet are by making a paste of hummus that incorporates this powerful ingredient or by baking a cookie. However, the healthiest way to eat pumpkin seeds, recommended by experts, is to roast them yourself from a whole pumpkin.
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FAQs
How can I prevent blocked arteries?
Eat a balanced diet, exercise regularly, avoid smoking, and check your blood pressure and cholesterol often. Healthy habits lower your risk.
How long does it take to lower cholesterol?
With consistent changes, cholesterol can start reducing in about 30 days.
Which foods lower cholesterol quickly?
Oats, nuts, seeds, olive oil, and leafy greens help lower LDL levels.
Can high cholesterol be lowered naturally?
Yes, with diet, exercise, and lifestyle changes, you can reduce cholesterol naturally.