I think it’s fairly well known that walnuts provide some heart health benefits, but were you aware pistachio’s can be a good choice as well?

Pistachios are a good source of many nutrients, vitamins, and minerals.

A 1 ounce (28 grams) serving of pistachios provides:

170 calories
6 grams protein
2.9 grams fiber
73.4 mg omega 3 fatty acids
59.9 mg phytosterols

Pistachios are also a good source of copper, manganese, vitamin B6, thiamin, magnesium, and phosphorous. They also provide lutein and zeaxanthin, two carotenoids associated with a lower risk of age-related macular degeneration.

But, how do pistachios positively impact cholesterol and heart health?

Continue reading ‘Lower LDL Cholesterol with Pistachios’ »

A recent study found walnuts linked to improved cardiovascular health due to improved function of the endothelium (inner lining of blood vessels) in those with type II diabetes.

Not only was the walnut addition linked to improved endothelial function, but participants also experienced increased fasting serum glucose levels, reduced LDL cholesterol, and lower total cholesterol.

Back in 2004, the US Food and Drug Administration (FDA) approved a label claim for walnut packages:

“Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.”

One thing to keep in mind when it comes to walnuts (and nuts in general) is calories! Nuts are not low in calories, so you must watch your portion size. Going overboard can lead to weight gain and counteract the heart health benefit of adding walnuts to your daily diet. A 1.5 ounce serving of walnuts provides ~278 calories. There are approximately 20 walnut halves in a 1.5 ounce serving.

Here are a few simple ways to add walnuts to your daily diet:

• Sprinkle chopped walnuts on oatmeal or breakfast cereal
• Mix walnuts with dried fruit for a nutritious snack
• Add toasted walnuts to a salad or pasta dish

Do you eat walnuts regularly?

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com

If you have been following along, you know from the article "Get a Grip on Fatty Acids" that the right ratio of omega 6 to omega 3 fatty acids promotes a lower cholesterol. 
 
The goal is not to cut omega 6 fatty acids (such as corn oil, beef, and chicken) completely from the diet, but to achieve a ratio of 4:1 or 1:1 omega 6 to omega 3.  In order to attain this ratio you need to increase your omega 3 intake. 

Your options for doing this:
 
1. Eat fish at least twice a week.

If you like fish, this would be my first choice.  Fish contains DHA.  Research is starting to indicate health benefits, such as lower cholesterol, lower triglycerides, and higher HDL (good) cholesterol, linked to DHA alone.  Be aware of mercury content of fish, especially if you are pregnant. 

2. Take a fish oil supplement.

Start with the smallest bottle you can find and make sure you do not have the unpleasant side effect of burping with a fishy aftertaste.  Not everyone has this problem, so you may be fine.   To decrease likelihood of this problem I recommend taking the supplement and then eating.  That way something is "on top" of the fish oil.  Fish oil has a tendency to go rancid, so keep supplement refrigerated, especially if you buy a bottle of 250 or more.

3. Flaxseed.

You can buy flaxseed two different ways – whole seed or ground.  In order for the body to utilize the omega-3 fatty acids, flaxseed must be ground.  If the flaxseed is not ground it passes straight through the body without being absorbed.  Flaxseed is high in fiber, so by ingesting whole flaxseed you have increased your fiber intake, which is beneficial, but if you grind your flaxseed you will have the added benefit of increasing your omega-3 fatty acid intake and lowering cholesterol. 

4. Flaxseed oil supplement.

Provides the omega 3 fatty acid ALA in a simple supplement.  Now, ALA is not as effective as DHA and EPA at lowering cholesterol, but still results in an improved ratio of omega 3 to omega 6.  Again, may go rancid so refrigerate.

5. Add omega 3 nut and seed sources to your daily intake.

Especially walnuts, pumpkin seeds, Brazil nuts, and sesame seeds.  Nuts are high calorie, so watch your intake.  If you gain weight, you are not doing your heart any favors!

Now, if you would like some one-on-one help to lower cholesterol 
Lisa Nelson RD – Lower Cholesterol Programs.