Research suggests that consuming three tasty snacks may help lower cholesterol levels. High cholesterol is a prevalent issue in the UK, affecting an estimated two out of every five adults.
Also known as hypercholesterolaemia, this condition occurs when an excess of a fatty substance known as cholesterol builds up in the bloodstream. While it may not pose an immediate problem, over time it can accumulate, leading to blockages and causing arteries to harden and narrow.
This makes it a significant risk factor for life-threatening events such as heart attacks and strokes.
Various factors can increase cholesterol levels, but dietary choices are one of the main culprits – with foods high in saturated fats, including butter, cheese, fatty meats, and chocolate, being particularly problematic.
However, some foods have the opposite effect, and health organisations recommend incorporating more of these into your diet. These beneficial foods include nuts, seeds, and fruit, reports the Express.
Nuts
Regularly eating nuts could be one way to maintain healthy cholesterol levels. Experts at the Mayo Clinic in America suggest that consuming a handful daily might be the best strategy, considering the high calorie content of nuts.
“Almonds and other tree nuts can improve blood cholesterol,” they elaborated.
“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 claim is backed by research published in the Nutrients journal in 2023. The analysis of 19 reviews and trials found that eating nuts could help lower overall and “bad” cholesterol levels.
The researchers 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.”
However, no effect on high-density lipoprotein cholesterol (“good” cholesterol) was noted.
Seeds
Often categorised with nuts as a heart-healthy snack, seeds are rich in soluble fibre and unsaturated fats. Registered dietitian Emily Schmidt recommended incorporating them into your diet in an article for Everyday Health.
She clarified: “Seeds do double duty, because not only do they have the fibre, but they also have unsaturated fats.”
Heart-friendly seed varieties include chia, flax, pumpkin, and sunflower seeds.
A study featured in the Asian Journal of Pharmaceutical and Clinical Research investigated how sunflower seeds affect cholesterol levels. Sixty volunteers were split into two groups – one consumed two grammes of sunflower seeds each day for six months, while the other did not.
Those in the sunflower seed group showed a “significant and rapid difference” in their cholesterol measurements when compared to the control group. The researchers stated: “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).”
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Fruit
While most people understand the need to eat five portions of fruit and veg each day, many might not realise how this influences cholesterol levels.
Heart UK states: “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.”
A study featured in the American Journal of Clinical Nutrition, which involved more than 4,400 participants, disclosed that individuals consuming larger amounts of fruit and vegetables demonstrated lower levels of low-density lipoprotein cholesterol.
Should you have any worries about your cholesterol levels, it’s recommended to seek advice from your GP.