Lipids Lipoproteins Apolipoproteins And Cetp
Total cholesterol and triacylglycerols were measured by using enzymatic procedures with commercially available kits . HDL cholesterol was estimated according to the modified heparin-manganese precipitation procedure of Warnick and Albers . LDL cholesterol was calculated by using Friedewald’s equation: LDL cholesterol = total cholesterol . Apolipoprotein analyses were carried out in the laboratory of one of the authors , as previously described . Serum CETP concentrations were measured by using an enzyme-linked immunosorbent assay kit and carried out in the Pennsylvania State University GCRC Cytokine Core Laboratory. The intraassay CVs ranged from 1.5% to 1.6% for lipids and lipoproteins, 1.0% to 6.5% for apolipoproteins, and 5.0% to 5.4% for CETP.
Pistachios May Improve Blood Sugar Control
“Pistachios can be included as part of a healthy diet for eating right with diabetes,” Moon says. The American Diabetes Association even calls nuts a diabetes superfood, as their healthy fat profile and fiber counts can help with managing hunger and blood sugar control.
A study published in Diabetes Care found that pistachios consumption specifically may have glucose and insulin lowering effects in prediabetic individuals. Research in Type 2 Diabetics found pistachio intake to have favorable effects on blood sugar control as well.
What Causes Pistachio Side Effects
Artificial colors. Some unscrupulous suppliers may dye pistachios with artificial colors for various reasons, including hiding the stains and making the nuts more appealing to consumers.
Salt and Sugar. Other suppliers may treat pistachios with salt and sugar. Sweetened or salted pistachios may be unhealthy because of high sodium or sugar content. They may result in blood pressure spikes or heart issues.
Salmonellad and Aflatoxin.Salmonella and Aflatoxin infections are the most detrimental disadvantages of eating pistachios that may even land you in the hospital.
Fructans.Fructan content in pistachio nuts may cause digestive system and gastrointestinal problems.
Fiber.Rich fiber content is necessary for digestion health but excess fiber can have consequences for the body.
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Cashew Nuts Are Excellent Energy Suppliers
Cashew nuts consist of almost 40 percent fat hence their high calorie content. However, the majority of fats are healthy fatty acids. Therefore, cashew nuts must not be classified as unhealthy snacks at all, but supply you with important fatty acids, which not only provide you with energy, but also positively influence your cardiovascular system, for example by lowering the cholesterol level.
Carbohydrates, on the other hand, make up about 30 percent. This is considerably more than most other types of nuts, such as hazelnuts, for example. Depending on the form of nutrition, this can be seen as an advantage or disadvantage. However, since they are more likely to be long-chain carbohydrates and fibre, the consumption of cashew nuts supports a constant blood sugar level and reduces the risk of weight gain in this context.
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Walnuts Help Keep Arteries Clear
Most nuts contain a high concentration of healthy fat. Walnuts are composed of 47 percent polyunsaturated fatty acids, thought of as “good fats.” But while most nuts contain polyunsaturated fatty acids, walnuts are the only ones with a significant amount of a certain type called alpha-linoleic acid. Alpha-linoleic acid acts as an anti-inflammatory agent and has actually been shown to help reduce plaque buildup in coronary arteries. Eating walnuts has been shown to improve cholesterol levels and the function of the small arteries and vessels within our bodies. Recently, a study looking people who consumed 43 gm of walnuts every day found the nuts reduced total and LDL cholesterol levels. However this study showed something even more important, in my view. Consumption of walnuts reduced the level of apolipoprotein B, which is a strong genetic risk factor for coronary artery disease.
If you are at high risk for coronary artery disease or already have it, consider adding walnuts to your diet.
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Digestion And Bowel Problems
Digestion problems are a common side effect of eating too many pistachios. Pistachios have a high calorific value. This means they produce a high amount of heat after they are metabolized in the body. For this reason, consuming too many pistachios in a serving may lead to bloating and digestion problems.
The irritable bowel movement after overeating pistachios is related to fiber. The fiber content in pistachios may help increase the number of beneficial gut bacteria. These bacteria are known to produce butyrate . It also promotes smooth bowel movement.
But, after eating too many pistachios, fiber spikes can lead to several health issues. These include irritable bowel syndrome, stomach cramps, malabsorption, and even pain in the abdomen.
Effects Of Experimental Diets On Lipids Lipoproteins And Apolipoproteins
Total cholesterol, LDL cholesterol, and non-HDL cholesterol were significantly lower with the 1 PD and 2 PD than with the control diet . The 1 PD and 2 PD decreased LDL cholesterol by 9% and 12% , respectively, as shown in . Triacylglycerols , total cholesterol/HDL cholesterol , and LDL cholesterol/HDL cholesterol were significantly lower with the 2 PD than with the control diet. Furthermore, there was a significant difference between the 1 PD and 2 PD for the ratios of total cholesterol/HDL cholesterol, LDL cholesterol/HDL cholesterol, and non-HDL/HDL cholesterol , which indicated a dose-dependent effect. There were no significant differences in HDL cholesterol when comparing the pistachio diets with the control diet. However, HDL cholesterol was significantly higher in women after the 2 PD than after the control diet , whereas there was no significant difference in HDL cholesterol in men .
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Do I Need To Cut Down On Dietary Cholesterol
Most people dont need to cut down on the cholesterol thats found in foods- so you can still enjoy eggs and shellfish.
Its much more important to cut down on foods which contain saturated fats. Thats because saturated fats affect how the liver handles cholesterol. So, eating saturated fats can raise your blood cholesterol. Try to replace saturated fats with unsaturated fats which are better for your heart.
For some people those with familial hypercholesterolaemia , those who have high cholesterol, and those who are at high risk of or have cardiovascular disease the recommendation is to limit cholesterol in food to no more than 300mg a day. In the case of FH, ideally less than 200 mg a day.
Even though dietary cholesterol only has a small effect on blood cholesterol, people with high cholesterol and FH already have high levels of blood cholesterol, so it seems sensible not to eat too much cholesterol in food.
They Can Protect Your Eyes From Blue Light Damage
“Pistachios are high in zeaxanthin and Lutein, which are great in protecting your eyes from blue light damage,” says Reads. “Further, tocopherols and polyphenolsabundant Pistachio antioxidants, also protect against heart disease and cancer.”
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A Closer Look At Pistachioshealth Benefits
Need morepersuasion about pistachios? Here are three reasons why pistachios canboost your health:
Nuts That Cut Your Heart Disease Risk
Recently, I set up an experiment in a grocery store. I placed four nut mixes on a shelf. Each was labeled differently. One promoted mens health. Another was labeled as a heart-healthy mix, while a third was just a wholesome nut mix. Finally, the fourth one made no claims at all regarding health it was just labeled as a deluxe combination of nuts.
I consider myself an amateur when it comes to nuts, I asked passing customers which one was best and why. The responses were as variable as the people.
One man said, “You are a man and one is for mens health, so you should choose that one.” I asked why it might help me as a man, and he said because it was a great source of fiber.
Another shopper recommended the heart-healthy mix. When I asked why, she said because it has more walnuts and pistachios and they are good for the heart.
My experiment seemed to fizzle when an authoritative elderly man joined the discussion. He said we were all wrong and that only raw nuts were healthy. He was not amused when I asked if he thought it was okay if I met my daily nut needs by eating a candy bar.
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Pistachios: A Handful A Day May Keep The Cardiologist Away
A study published last week in Archives of Internal Medicine found that a diet containing nuts, including pistachios, significantly lowered total and LDL-cholesterol levels, in addition to triglycerides. The 600 subject, 25 clinical trial study, conducted in seven counties, is the most comprehensive study of its kind and further substantiates the evidence that nuts can help reduce the risk of cardiovascular disease.
The report, authored by Dr. Joan Sabaté of Loma Linda University’s School of Public Health, and funded by the International Tree Nut Council Nutrition Research & Education Foundation, set out to quantify the cholesterol-reducing benefits of various nuts, such as pistachios, by analyzing previously published human clinical trials.
A Daily Dose of Nuts Offers Significant Results
The authors reviewed the results of 25 human clinical trials published from 1992 through 2007. The analysis included data from 583 men and women, aged 19 to 86 years old. Among the studies, nut consumption ranged from less than one ounce to 4.75 ounces per day. The average daily intake for the meta-analysis was 67 grams per day or 2.4 ounces.
Pistachios’ Unique Nutrient Profile Provides “Hearty” Promise
Including Pecans In Your Diet
Pecans are chock-full of nutrients, including magnesium, zinc, vitamin A, fiber, phytosterols, protein, and unsaturated fats qualifying them as a good food to include in your cholesterol-lowering diet. There are many ways to include pecans in your healthy meals if you are watching your cholesterol levels whether you are including them in a small dish or your favorite entrée. Just make sure that you are using ingredients that are low in saturated fat and sugar so that you do not greatly affect your heart health:
- Instead of raiding the snack machine, consume a handful of pecans as a snack to ward off the munchies. Healthy pecans should be low in salt without other high-calorie ingredients added to them, such as butter, fudge, or sugar.
- Toss some pecans in your favorite salad to add a little extra crunch. Example: Quinoa Salad with Pecans and Fresh Herbs
- Mix in a few chopped pecans in your favorite, healthy side dishes especially vegetable, stuffing, or rice sides. Example: Whole Wheat Bread Stuffing with Pecans
- Incorporate pecans into your favorite lunch or dinner. You can sprinkle a few chopped pecans on top of your meal, or incorporate pecans into the sauce or entree.
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Is The Portfolio Diet Right For Me
Recent research from Toronto University has shown that the Portfolio Diet can improve blood pressure, decreasing inflammation and reduce the 10-year risk of heart disease. However, people taking cholesterol-lowering drugs were excluded from the original study, so it is not known whether the diet could produce the same level of cholesterol reduction in those on medication.
Why Pistachios Are A Healthy Choice
Making nuts such aspistachios a part of your everyday eating is associated with decreased risk ofdeath from cancer, heart disease and respiratory disease, Jeffers says.
Pistachios and other nuts are a mainstay of the healthy Mediterranean diet. Studies link this diet to some of the highest life expectancy and lowest heart disease rates in the world. Theyre also a nice source of protein , with about 6 grams per ounce.
You dont have to eat a lot of pistachios to reap the benefits. But beware! Their buttery, rich flavor makes them easy to over-indulge in.
Whats the right serving size? Aim for 1 to 1½ ounces a day. Or, if youre more the counting sort, theres roughly 49 pistachios in an ounce.
Whats the best way to avoidpigging out on them? Jeffers says one trick to avoid eating too many is to buythem in the shells instead of the pre-shelled variety. Theyll take a littlelonger to eat because youll have to pry open the shells, she says.The shells also are a great visual reminder of how many youve eaten.This can help to keep you on track with portion size.
And you dont have to reservepistachios for snacking either. One easy way to incorporate them into your dieteach day? Jeffers suggest trying them as a garnish You can also find plenty of recipes using pistachios, from quickbreads to pesto.
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Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetariandietary portfolio of cholesterol-lowering foods substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But its a natural way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. Its good for bones and digestive health, for vision and mental health.
The Dietary Guidelines For Americans Summarized
Heres a summary of the 2015-2020 Dietary Guidelines for Americans:
Avoid industrial trans fats.
Replace saturated fats with polyunsaturated fats, and aim to get less than 10% of your calories from saturated fats.
Reduce calories from solid animal fats with plant oils when possible.
Prioritize seafood , lean meats, poultry, eggs, legumes , nuts, seeds, and soy products over red and processed meats as sources of protein.
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Are Pistachios Good For You Health Benefits
Nuts like pistachios are one of the main components of a healthy Mediterranean diet, which is associated with a lower risk of heart diseases, respiratory illnesses and cancer. So pistachios not only help with heart and gut health, but can also help you keep your weight in check.
Pistachios May Combat Inflammation
Pistachios contain a unique makeup of powerful antioxidant compounds, including tocopherols, phylloquinone, carotenoids, chlorophyll and flavonoids. Research shows that the polyphenols and flavonoids are widely present in all portions of the pistachio nut and have anti-inflammatory properties too. “Pistachios green and red-purple colors come from antioxidants,” Moon says.
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The Truth About Peanuts
In my grocery store experiment, peanuts took a beating. However, many studies show eating peanuts, including peanut butter, can reduce heart risk. In the Nurses Health Study, those women who consumed peanuts and peanut butter lowered their risk of heart disease by 34 percent. The greatest benefit was in those who ate peanuts multiple times a week. In a study of 6,309 women with diabetes, eating one serving of peanuts five times a week or more lowered risk of heart disease by 44 percent.
Eating peanuts and peanut butter has also been shown to lower risk of diabetes in both lean and overweight women. Finally, like many other nuts, peanuts as an alternative food source for your protein needs can lower your cholesterol, particularly when added to other healthy diet choices.
If you are like the people in my study, perhaps you are asking: Are peanuts better than the others I have mentioned?
Oats And Oat Bran: Just A Little Every Day
Oats and oat bran contain beta-glucan, a water-soluble fiber that helps reduce the amount of LDL cholesterol circulating in the blood. A meta-analysis published in the American Journal of Clinical Nutrition in December 2014 found that a daily intake of at least 3 grams of oat beta-glucan reduces total cholesterol and cuts LDL cholesterol levels. Thats the amount in ¼ cup of uncooked oat bran or 1½ cups of cooked steel-cut oatmeal.
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What Is Cholesterol And Is It Unhealthy
Cholesterol is a waxy substance found in your body and in animal products such as meat, eggs, and dairy.
It plays important roles in the production of hormones, vitamin D, and the bile necessary for digesting fats. Its also an essential component of every cell in your body, giving cell membranes strength and flexibility .
Your liver produces all the cholesterol your body needs to function, but cholesterol can also be introduced by eating animal products.
Since cholesterol doesnt mix well with liquids such as blood, its transported by particles called lipoproteins, including low density and high density lipoprotein or LDL and HDL.
LDL is often referred to as bad cholesterol because its associated with plaque buildup in your arteries, while HDL helps excrete excess cholesterol from your body .
When you consume extra cholesterol, your body compensates by reducing the amount that it naturally makes. In contrast, when dietary cholesterol intake is low, your body increases cholesterol production to ensure that theres always enough of this vital substance .
Only about 25% of cholesterol in your system comes from dietary sources. Your liver produces the rest .