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6 Types of Nuts That
Slash Your LDL Cholesterol Level
Nuts
contain several nutrients that make them particularly heart and cholesterol healthy. The most
important of these are vitamin E, monounsaturated oil, and fiber.
But
not all nuts are created equals.
In
today’s article we’ll list the 6 most heart healthy nuts and
explain why they’re so good for you.
Down LDL Cholesterol
Level – Nut #1. Almonds
According
to a recent study in the Journal
of Nutrition,
almonds can increase the amount of HDL (good) cholesterol
in your blood and enhance its effectiveness at removing LDL (bad) cholesterol from your body.
Another
study in the Journal of the American Dietetic Association concluded that
almonds could increase the amount of vitamin E in your blood and decrease the
amount of bad cholesterol. Vitamin E is a
strong antioxidant and almonds are one of its most abundant sources, so it is
not surprising that it can prevent harmful cholesterol.
Down LDL Cholesterol
Level – Nut #2. Cashews
These
creamy nuts are lower in fiber than other nuts, but a 2017 study in the American Journal of Clinical Nutrition found that they
could lower your total cholesterol by 3.9 % and LDL cholesterol by 4.8%.
Their
benefits probably stem from their monounsaturated fat, and they can provide a
large percentage of your daily copper, magnesium, manganese, phosphorus, and
iron intakes. They work well if you eat a handful as a high-calorie mid-morning
or mid-afternoon snack.
Down LDL Cholesterol
Level – Nut #3. Hazelnuts
Italian
researchers concluded from a study published in the Journal Nutrients in 2005 that hazelnuts could
successfully bring down your LDL and total cholesterol.
Rich
in monounsaturated fat, they can fight inflammation and oxidation of LDL
cholesterol, two of the main causes of dangerous cholesterol. They also contain
vitamin E and arginine, an important amino acid previously linked to
cholesterol reduction.
Down LDL Cholesterol
Level – Nut #4. Peanuts
Although
not technically a nut, if the other nuts on the list are a bit beyond your
budget, the humble peanut is cheap. If a 2014 study in the American Journal of Clinical Nutrition can be
believed, peanuts can cut your cholesterol and blood pressure
scores—substantially.
Another
study in JAMA Internal Medicine on more than
200,000 participants discovered that those with a high peanut intake had a
smaller risk of dying of cardiovascular disease and of all other causes than
their peers. High in fiber, monounsaturated fat, arginine, and a super-healthy
polyphenol called resveratrol, peanuts are a cholesterol-fighting powerhouse.
Down LDL Cholesterol
Level – Nut #5. Pistachios
When
scientists published their study in The
American Journal of Clinical Nutrition comparing a group of people who ate no
pistachios with groups who obtained 10% and 20% of their energy requirements
from pistachios, respectively, the pistachio eating groups’ total cholesterol
decreased by 8%, their LDL by 11.6%, and their other non-HDL cholesterol by
11%.
The
non-pistachio group did not benefit at all. With antioxidants like vitamin E
and carotenes, monounsaturated fat and fiber, and almost every mineral and
vitamin you can think of, this is unsurprising.
Down LDL Cholesterol
Level – Nut #6. Walnuts
In
a study in BMJ Open Diabetes Research & Care, scientists showed
that a handful of walnuts every day reduced participants’ LDL cholesterol while
keeping their weight constant, notwithstanding the high fat content.
With
anti-inflammatories like monounsaturated and Omega-3 fats and antioxidants like
ellagic acid, catechin, and melatonin, you can’t go wrong with these delicious
nuts.
Eating
nuts is not going to be enough to normalize your cholesterol.
Watch
this Video –
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This post is from the
Oxidized Cholesterol Strategy Program created by Scott Davis. He once suffered
from High Cholesterol so much that he even had a severe heart attack. This is what
essentially led him to finding healthier alternatives to conventional
medication.
The program is highly
focused on eliminating one simple ingredient you consume every single day, an ingredient
you had no idea you were even putting it your body. What’s scary is that
this ingredient isn’t even listed on the label of many common food choices.
It’s terrifying stuff! So, this system starts you off with valuable information
about this one simple ingredient, what it’s doing to your body and what you can
do about it. But it doesn’t end there.
The Oxidized
Cholesterol Strategy goes on to
teach you a wide range of diet, fitness, lifestyle, exercise, sleep and eating
tips that will help you maximize your results. More importantly, these tips
will help completely clean out any plaque build-up in your arteries.
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