Three delicious snacks might help in reducing cholesterol levels, research suggests. High cholesterol is a significant problem in the UK, with around two out of every five adults believed to be affected.
Also referred to as hypercholesterolaemia, this condition develops when excessive amounts of a fatty substance called cholesterol accumulates in the bloodstream. While this might not immediately cause an issue, it can gradually build up, resulting in blockages and causing arteries to stiffen and constrict.
This renders it a substantial risk factor for life-threatening emergencies including heart attacks and strokes.
Numerous factors can elevate cholesterol levels, but dietary choices are one of the primary contributors – with foods high in saturated fats, including butter, cheese, fatty meats, and chocolate, amongst the most problematic.
Fortunately, certain foods have the opposite effect, with health bodies therefore recommending you get more into your diet. These include nuts, seeds, and fruit.
Nuts
Regular consumption of nuts could serve as one method to maintain healthy cholesterol levels. Specialists at the Mayo Clinic in America recommend that eating a handful daily might be the optimal approach, given the high caloric content of nuts.
“Almonds and other tree nuts can improve blood cholesterol,” they explained. “Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease.
“All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.”
This was supported by research published in the Nutrients journal in 2023. The analysis of 19 reviews and trials discovered that nut consumption could assist in reducing overall and “bad” cholesterol levels.
The research team concluded: “A consistent beneficial effect of most nuts, namely total nuts and tree nuts, including walnuts, almonds, cashews, peanuts, and pistachios, has been reported across meta-analyses in decreasing total cholesterol, low-density lipoprotein-cholesterol, and triglycerides.”
Nevertheless, no impact on high-density lipoprotein cholesterol (“good” cholesterol) was observed.
Seeds
Frequently grouped with nuts as a heart-friendly snack, seeds contain abundant soluble fibre and unsaturated fats. Registered dietitian Emily Schmidt suggested incorporating them into your meals in an article for Everyday Health.
She explained: “Seeds do double duty, because not only do they have the fibre, but they also have unsaturated fats.”
Heart-beneficial seed varieties include chia, flax, pumpkin, and sunflower seeds.
Research published in the Asian Journal of Pharmaceutical and Clinical Research examined sunflower seeds’ impact on cholesterol levels. Sixty participants were divided into two cohorts – one group consumed two grams of sunflower seeds daily over six months, whilst the other group did not.
Participants in the sunflower seed cohort demonstrated a “significant and rapid difference” in their cholesterol readings compared to the control group. The researchers concluded: “The study conducted concluded that sunflower seeds can be used as an adjuvant in treating the raised cholesterol and low-density lipoprotein [‘bad’ cholesterol] levels in the blood serum which could otherwise lead various cardiac disorders (both major and minor).”
Fruit
Whilst we’re all aware of the importance of consuming five portions of fruit and vegetables daily, many may not appreciate how this impacts cholesterol levels. Heart UK explains: “Fruit and vegetables are also high in fibre, and some types of fibre can help to lower your cholesterol. It blocks some cholesterol from being absorbed from the intestines into the bloodstream.
“Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies’ fingers), broccoli, apples, strawberries and prunes are also good options.”
Research published in the American Journal of Clinical Nutrition, involving over 4,400 participants, revealed that those consuming greater quantities of fruit and vegetables exhibited reduced levels of low-density lipoprotein cholesterol.
If you have concerns regarding your cholesterol levels, it’s advisable to consult your GP.