High cholesterol is a serious problem in the UK, with around half of adults thought to be living with it. Although not immediately dangerous, it can lead to fatty deposits in the arteries if left untreated, eventually causing blockages.
It is also a leading risk factor for heart attacks, strokes and other medical emergencies.
Excess cholesterol is often caused by certain lifestyle habits, such as eating too much fatty food and not exercising enough.
Although there are medications that can be used to help, such as statins, people with high cholesterol are advised to watch what they eat.
And there’s one tasty snack that health bodies say could be beneficial for those looking to lower cholesterol.
According to the British Heart Foundation (BHF), a handful of nuts and seeds could do just that.
They are high in unsaturated fats and fiber, both of which can help lower cholesterol.
“Nuts are a good source of unsaturated fats as well as fiber and other nutrients,” says the BHF.
“They are filling to eat and replace tasty and convenient snacks such as chocolate, cakes and biscuits, which tend to be high in saturated fat.
“Used in this way, they can help lower your cholesterol levels. Just make sure you choose plain ones so you don’t add salt or sugar to your diet.
“The dose is a small handful – about 30 grams. Choose your favorite nuts or, even better, a mix of nuts and seeds, and you’ll get more nutrients.”
This advice is supported by the charity Heart UK, which recommends eating 28-30 grams of nuts a day.
It says: “Nuts are a good source of unsaturated fat and are lower in saturated fat, which can help keep your cholesterol in check. They contain fiber, which can help prevent cholesterol from being absorbed into the bloodstream from the gut, as well as protein, vitamin E, magnesium, potassium, natural plant sterols, and other plant nutrients that help keep your body healthy.
“They’re also filling, so you’re less likely to eat other things. All nuts count. Choose a variety and eat them instead of a regular snack or as part of a meal.
“If possible, stick to ones with intact skin as they contain more nutrients.”
Specifically, it recommends eating almonds, macadamias, Brazil nuts, cashews, hazelnuts, pistachios, walnuts, peanuts, and pecans.
If you are concerned about your cholesterol levels, talk to your doctor.
