Lower LDL Cholesterol with Pistachios
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?
Walnuts and Heart Health
There is some new evidence provided by a Yale University study linking walnuts to improved cardiovascular health. The findings show an improvement to the endothelial function in individuals with type II diabetes when study participants consumed a daily serving of 2 ounces of walnuts.
The study also found the addition of walnuts promoted increased fasting serum glucose levels, lower cholesterol levels, and lower LDL cholesterol.
Walnuts provide poly-unsaturated fatty acid omega 3’s, particularly alpha-linolenic acid (ALA). This fatty acid has been linked to many heart health benefits, such as decreased lipoprotein(a), lower triglycerides, and improved heart rhythm.
Here are a few ways to add walnuts to your diet:
- Mix walnuts with dried fruit for a nutritious snack
- Add toasted walnuts to a salad or pasta dish
- Sprinkle chopped walnuts on oatmeal or breakfast cereal
Keep in mind calories and portion control! A 1.5 ounce serving of walnuts provides ~278 calories. There are approximately 20 walnut halves in a 1.5 ounce serving.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com
Image courtesy of Aleksa D / FreeDigitalPhotos.net
LDL Cholesterol – Elevated LDL Cholesterol Prevalence Has Decreased
A Centers for Disease Control and Prevention (CDC) report found the number of individuals in the U.S. living with elevated LDL cholesterol levels has decreased by about 1/3 between 1999-2000 and 2005-2006. These findings are based on the results of the National Health and Nutrition Examination Survey (NHANES) with just over 7,000 participants over the age of 20. According to CDC scientists the rate of high LDL levels decreased from 31.5% to 21.2%. Individuals included in the study were not taking statin medications, although self-reported use of statin medications increased from 8% to 12.4%.
This report is a good sign that more individuals are taking steps to control cholesterol levels, such as monitoring saturated and trans fat intake. However, if you are living with elevated LDL cholesterol what’s important is that you take steps to control your levels to reduce your heart disease risk. Here is a post where you can learn more about lowering LDL cholesterol:
Please share your thoughts on the study results below.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com
Lower LDL Cholesterol Diet – Step 4
Let’s do a quick review. Step 1 of a diet to lower LDL cholesterol is to reduce saturated fat intake, step 2 increase soluble fiber, and step 3 increase plant sterol intake. The fourth step does not involve diet, but is an important part of maintaining a low LDL cholesterol level.
Here is the fourth of four options for lowering LDL cholesterol:
Physical Activity
Inactivity can cause higher cholesterol levels. Increase physical activity to increase HDL, lower LDL, and lower triglyceride levels. Check with your physician before starting an exercise program if you’re not currently active.
Lower LDL Cholesterol Diet – Step 1
Lower LDL Cholesterol Diet – Step 2
Lower LDL Cholesterol Diet – Step 3
Receive a step by step plan to promote heart health with a Mini Diet Makeover. As a special New Year’s bonus you’ll receive a complimentary copy of the Calorie Counter for Dummies. Learn more here – https://www.lisanelsonrd.com/minidietmakeover.html
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
Lower LDL Cholesterol Diet – Step 1
LDL (low-density lipoprotein) cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation.
LDL cholesterol is commonly referred to as the “bad” cholesterol because it’s deposited along artery walls and if it becomes oxidized it will form a plaque eventually leading to blockage of your arteries. For this reason, physicians like to see low LDL levels. The American Heart Association recommends LDL cholesterol be below 130 mg/dl and ideally less than 100 mg/dl.
Here is the first of four options for lower LDL cholesterol diet:
Unsaturated Fats
To lower LDL levels evaluate your diet for saturated and trans fats. You want to replace saturated and trans fats with heart healthy unsaturated fats, such as omega 3 fatty acids.
Saturated fat intake should be limited to less than 7% of your total daily calories.
Sources include meat, milk, cheese, ice cream, butter, lard, shortening, hydrogenated vegetable fat, palm oil, and coconut oil.
Lower LDL Cholesterol Diet – Step 2
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
