8 powerful nuts and seeds that help lower cholesterol naturally
Managing your cholesterol doesn't have to be difficult, especially when you are eating the right foods. A handful of nuts and seeds can cut the LDL or bad cholesterol levels and boost your heart health.
With their high fibre content and healthy unsaturated fats, even a small amount packs a powerful nutritional punch. These tiny superfoods are loaded with nutrients and incredibly easy to incorporate into your daily diet. Here are some of the best nuts and seeds to naturally lower your cholesterol levels.
Almonds
They haven't gained a flawless reputation without a reason. Almonds with their rich vitamin and antioxidant profile are the true nutritional powerhouse that could kick bad cholesterol out of your system and increase the amount of good cholesterol.
Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain fiber, phytosterols, and plant protein, all the nutrients that can work wonders for your heart health.
Soaking almonds can help unlock their true nutritional potential and get rid of anti-nutrients.
Pecans
A handful of pecans not only taste delightful in between your meals, they could also silently protect your heart from risk many factors. According to a study published in American Journal of Clinical Nutrition, people at risk of metabolic syndrome—a group of conditions that raise the risk of heart disease, stroke, and type 2 diabetes, who ate pecans had
lower cholesterol
levels and better overall diet quality.
With their unique polyphenol content compared to some of the other tree nuts, pecans are one of the most heart-healthy nuts.
Hazelnuts
Hazelnuts are packed with omega-3 fatty acids and antioxidants that shield the body from oxidative stress, which can increase blood pressure. Hazelnuts are rich in phenolic chemicals, which lower inflammation, cholesterol and support cardiovascular health. They may also guard against cancer.
Walnuts
A fistful of walnuts can do wonders for your heart health and help lower bad cholesterol levels. If you enjoy their crunchy, earthy flavor, a new study gives you even more reason to make walnuts a part of your daily diet. According to a study published in the American Heart Association journal Circulation, people who consumed about half a cup of walnuts every day for two years could lower their LDL, or "bad," cholesterol levels efficiently.
Brazil nuts
One of the most powerful nuts for cutting cholesterol is Brazil Nut. Heart-healthy, high-fibre, and mineral-rich, the nuts are known to reduce total and LDL cholesterol levels. They have 0mg of cholesterol per serving and are considered a good source of monounsaturated fats, which can help improve cholesterol levels. According to National Institutes of Health, their high selenium content lend them cardioprotective effects.
Chia seeds
Tiny but mighty, chia seeds are packed with soluble fibre and omega-3 fatty acids that help lower bad cholesterol and promote heart health. It's no surprise they feature in countless healthy recipes favored by weight-loss enthusiasts. From smoothies to baked goods, these versatile seeds are a nutritional powerhouse that support overall well-being.
Sunflower seeds
Crunchy, nutty, and a superb heart-healthy choice, sunflower seeds are rich in phytosterols—plant compounds that help block the absorption of cholesterol in the intestines.
Studies have shown that diets high in phytosterols can lower LDL cholesterol by up to 10%. They are a great source of vitamin E, a powerful antioxidant that protects blood vessels from damage and inflammation. A study published in the Journal of Agricultural and Food Chemistry says sunflower seeds are one of the richest dietary sources of phytosterols.
Sprinkle it over salads, include in your trail mixes, or add them to yoghurt, sunflower seeds make for a perfect addition to your daily diet.
Peanuts
Despite being a legume, peanuts have cholesterol-lowering effects similar to tree nuts. They're rich in monounsaturated fats, which have been shown to reduce LDL (bad) cholesterol while maintaining or increasing HDL (good) cholesterol. A study published in The American Journal of Clinical Nutrition found that including peanuts in a moderate-fat diet significantly lowered total and LDL cholesterol in participants.
Ways to lower cholesterol naturally (without medication)
One step to a healthier you—join Times Health+ Yoga and feel the change
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
25-05-2025
- Time of India
Taking this vitamin regularly can slow down ageing and improve longevity
Who wants to look old? Who doesn't want a longer life? Absolutely everyone! In the quest for healthy aging, scientists are turning increasing attention to nutrients that do more than just support your basic body functions. What if I tell you there is a miracle vitamin that has shown impressive progress in slowing down the biological aging process? According to new findings published recently from a major clinical trial in the American Journal of Clinical Nutrition , taking a daily dose of Vitamin D supplements could help slow down the cellular aging process by protecting telomeres. This study went on for four years and studied over a thousand individuals (adults) and concluded that vitamin D3, also known as the sunshine vitamin, prevents the equivalent of nearly three years of aging compared to the placebo, suggesting evidence against this supplement counteracting natural biological aging at the cellular level. The American Journal of Clinical Nutrition published a report in VITAL, a sub-study led by Mass General Brigham, which supports vitamin D supplements' potential in slowing biological aging. Co-author JoAnn Manson, MD, highlighted VITAL's role in telomere protection and preservation. What does it mean by countering natural biological age at the cellular level? This process refers to slowing down or reversing the signs of aging by targeting the underlying cellular mechanisms in the body rather than just treating external symptoms such as wrinkles and fatigue. As we begin to age, our cells undergo changes such as telomere shortening, oxidative stress, and mitochondrial decline. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trading CFD dengan Teknologi dan Kecepatan Lebih Baik IC Markets Pelajari Undo By focusing on these processes, researchers aim to delay the aging process not just at the surface but deep within. It is not just about appearing younger but actually about functioning like a younger, healthier person at the cellular level. What are the properties of Vitamin D3, and why is it called the sunshine vitamin Vitamin D3 is commonly known as cholecalciferol. A fat-soluble vitamin essential for various bodily functions. It helps to absorb calcium, which is crucial for maintaining healthy bones. It is famously called the sunshine vitamin because the body naturally produces this when the skin is exposed to sunlight, especially UVB rays. How, you may ask? Credit: Canva When our skin is exposed to sunlight, it synthesizes vitamin D3 from cholesterol. Since this is a natural process, it makes sunlight the primary and most efficient source of Vitamin D for most people. Vitamin D3 has been associated with slower cellular aging due to its role in reducing inflammation, supporting mitochondrial function, and preserving telomere length—all of which are key to aging and longevity. Consuming vitamin D supports DNA health and repair. Deficiency is more common than you think Despite people knowing its importance, it still has a widespread deficiency. Particularly among older adults, the National Institute on Aging describes older adults as generally people aged 65 and above (definitions of older adulthood vary). The World Health Organization has acknowledged that Vitamin D deficiency is a widespread and frequently underdiagnosed issue and a public health concern. This is highlighted in a joint publication by the Lebanese Ministry of Public Health and WHO, stating, 'Vitamin D deficiency is a public health problem that is widespread and frequently underdiagnosed." The problem is exacerbated by the fact that vitamin D is not available in our daily food consumption, and as we age, the skin's ability to synthesize D3 from sunlight starts to diminish. Natural resources and supplementation While sunlight is the best source of Vitamin D, others include Fatty fish Fortified foods such as milk, orange juice, and cereals Egg yolk Mushrooms While no single nutrient can stop the clock, maintaining adequate vitamin D3 levels may help slow down the ticking clock. Remember, nothing is a miracle; it is all about how consistently effort is applied and the right choices are made. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
24-05-2025
- Time of India
Is red meat really bad for the heart?
Credit: Canva A re you fond of eating meat? Do you enjoy flavorful mutton curry and spicy kebabs? If so, you are certainly not alone. Red meat, such as mutton, is a popular part of many Indian diets. Although in recent years, there has been a growing concern, is red meat really bad for the heart? A fresh review in the American Journal of Clinical Nutrition has again stoked controversy surrounding red meat and heart health and this time raised questions about how research funding can affect outcomes. Conducted by Dr. Miguel López Moreno and his team from Spain's Francisco de Vitoria University, the analysis reviewed 44 clinical trials spanning more than four decades and found a clear trend: studies with financial support from meat industry groups were nearly four times more likely to report favorable or neutral outcomes on heart health compared to independently funded research. Industry-unaffiliated studies—those funded by academic institutions, government grants, or non-profit organizations—also consistently reported either unfavorable or neutral cardiovascular impacts. Researchers attribute the discrepancy to the study design. Industry-sponsored studies tended to compare red meat to other less nutritious foods, like refined carbohydrates or other animal proteins, whereas independent studies compared red meat to a broader set of heart-healthy foods like legumes, soy products, and nuts. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Keep Your Home Efficient with This Plug-In elecTrick - Save upto 80% on Power Bill Learn More Undo Although others contend that moderate intake of other protein sources is a component of an overall balanced diet, nutrition researchers point out that plant-based proteins repeatedly have more positive results for cardiovascular health. The problem also speaks to the larger challenge of underfunded nutrition research in the United States. With fewer than 5 percent of the National Institutes of Health budget dedicated to nutrition research, experts suggest that dependence on industry-sponsored studies could grow. What are the traditional beliefs? A comprehensive study conducted by researchers of the University of Oxford's Nuffield Department of Population Health has established a clear link between the consumption of red and processed meats and an increased risk of coronary heart disease (CHD). This study constituted over 1.4 million participants, and their findings were quite clear: 50 grams of processed meat daily increases the risk of coronary heart disease by 18%. Even unprocessed meat can lead to a 9% higher risk of heart disease. However, poultry consumers, good news for you: this study showed no significant association with CHD risk. It is believed that red and processed meat's high saturated fat and sodium levels are the primary reason for these heart-related concerns. Sodium causes high blood pressure, and saturated fats increase bad cholesterol levels, both of which are major causes of heart disease. What this study suggests is that if you are ready to cut back on red meat consumption, it could significantly lower the rates of cardiovascular death. A systematic review and meta-analysis published in the European Heart Journal in 2023 provides a significant insight into the relationship between red meat consumption and the risk of cardiovascular disease. According to this, a 50-gram daily increase in processed meat consumption correlated with a 26% higher risk of cardiovascular diseases. Each 100 grams of unprocessed red meat intake was associated with an 11% higher risk of CVD. According to this research, Western diets showed slightly higher risks due to greater meat consumption and lower intake of fiber-rich vegetables. Eastern diets that include more legumes, whole grains, and plant-based ingredients showed less pronounced risks. Should you stop eating red meat altogether? It is important to understand that everything you consume should be done in moderation. Red meat is not inherently evil; it is a rich source of essential nutrients like zinc, protein, and Vitamin B12, which are especially important to diets where nutrient deficiencies are common. The problem only arises when red meat is consumed frequently, in large quantities, or in heavily processed forms like frozen meat patties. Replacing red meat occasionally with plant-based proteins, whole grains, and vegetables not only reduces health risks but also keeps your meals flavorful and satisfying. Regional diets across India already embraced this culture long ago; think of delectable south Indian sambar or a hearty north Indian Chickpea curry with rice. A healthier heart begins with what is on your plate. In the end, it's all about what your eating habits are, how well you sleep, and how often you work out; all of it contributes some significant portion to your heart health. Heart diseases are influenced by multiple factors, but diet remains one of the most modifiable and powerful tools in prevention. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
23-05-2025
- Time of India
Vitamin D may delay aging and reduce risk of diabetes and heart disease, finds new clinical study
Recent research suggests that higher vitamin D intake could slow down aging-related changes in the body. A study published in the American Journal of Clinical Nutrition found that vitamin D supplements reduced the shortening of telomeres, protective DNA caps linked to aging and disease risk. What the research found The study focused on about 900 participants from a larger trial. Those who took vitamin D supplements showed less telomere shortening over four years than those who took a placebo. Shorter telomeres are connected to aging and greater risks of infections, type 2 diabetes, and heart diseases. The researchers believe vitamin D's role in reducing inflammation may explain these benefits. Omega-3 supplements, tested alongside vitamin D, did not have a significant effect on telomere length. Co-author JoAnn Manson said, 'Vitamin D is not a panacea.' She added, 'Some chronic diseases do not appear to be mitigated by vitamin D supplementation.' She advised focusing on a healthy diet and lifestyle , rather than relying only on supplements. However, vitamin D might help people with higher inflammation or those at risk of inflammation-related chronic diseases. Study design strengthens results The trial was randomized and double-blinded, meaning participants were randomly assigned to either the vitamin D or placebo groups, and neither the participants nor researchers knew who received which. This design helps ensure fair comparisons and reliable results. Should you take vitamin D supplements? However, experts warn against rushing to buy vitamin D supplements. People can get enough vitamin D from their diet and sunlight. This analysis comes from the large VITAL trial, which involved nearly 26,000 mostly older adults over five years. Participants took 2,000 IUs of vitamin D3 and 1 gram of Omega-3 daily, mainly to test effects on cancer and heart disease prevention. Live Events Sources of vitamin D Besides sunlight, vitamin D can be found in fatty fish like salmon, sardines, and mackerel. Egg yolks, beef liver, and UV-treated mushrooms also provide vitamin D. Fortified foods such as milk, yogurt, and cereals contribute to daily intake. This research points to vitamin D's potential role in slowing some aging processes but emphasizes balanced diet and lifestyle as essential. Risks of excess vitamin D intake Taking too much vitamin D can cause harmful effects. Excess vitamin D may lead to a condition called hypercalcemia, where calcium builds up in the blood. This can cause nausea, weakness, kidney problems, and in severe cases, heart issues. Experts advise sticking to recommended doses and consulting a doctor before starting high-dose supplements, especially since too much vitamin D does not provide extra benefits and can be risky. Economic Times WhatsApp channel )
