I’m Nuts for Nuts
Nuts have impressive effects on cholesterol and triglyceride levels. Pistachios have been shown to lower triglycerides in people who are obese and those with diabetes. In one 12-week study in obese people, those eating pistachios had triglyceride levels nearly 33% lower than in the control group. The cholesterol-lowering power of nuts may be due to their high content of monounsaturated and polyunsaturated fatty acids. Almonds and hazelnuts appear to raise “good” HDL cholesterol while reducing total and “bad” LDL cholesterol. One study found that ground, sliced, or whole hazelnuts had similar beneficial effects on cholesterol levels. Another study in women with metabolic syndrome observed that eating a 1-ounce (30-gram) mix of walnuts, peanuts, and pine nuts per day for 6 weeks significantly lowered all types of cholesterol — except “good” HDL.