Can having soaked walnuts help reduce ‘bad' cholesterol levels?
Speaking to indianexpress.com, Abhilasha V, chief clinical nutritionist, Cloudnine Group of Hospitals, Bengaluru said that soaked walnuts can indeed be a valuable addition to a diet aimed at reducing cholesterol levels.
'Walnuts are rich in healthy fats, particularly polyunsaturated fats, which have been shown to lower LDL cholesterol, commonly known as 'bad' cholesterol. By soaking walnuts, you may enhance their digestibility and nutrient absorption, further contributing to their cholesterol-lowering benefits,' said Abhilasha.
She added that soaked walnuts are 'effective in reducing LDL cholesterol levels'. 'The omega-3 fatty acids in walnuts help lower LDL cholesterol by reducing its production in the liver and facilitating its removal from the bloodstream. Moreover, the fibre content in walnuts binds with cholesterol in the digestive system, preventing its absorption and promoting its excretion from the body,' said Abhilasha.
Walnuts also have the potential to increase HDL cholesterol, known as 'good' cholesterol, said Abhilasha. 'HDL cholesterol helps remove excess cholesterol from the arteries and transports it back to the liver for processing and elimination. This process reduces the risk of plaque buildup in the arteries, a major factor in heart disease,' said Abhilasha.
Regular consumption of soaked walnuts can lead to an overall improvement in lipid profiles. Studies have shown that a diet rich in walnuts can reduce total cholesterol, LDL cholesterol, and triglycerides while increasing HDL cholesterol. This balanced lipid profile is essential for reducing the risk of heart disease.
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For the best results in cholesterol reduction, consider consuming a handful of soaked walnuts daily, which is roughly 1 ounce or 28 grams, said Abhilasha. 'Pairing soaked walnuts with other cholesterol-lowering foods like oats, fruits, and vegetables can further enhance their benefits,' said Abhilasha.
Soaked walnuts are a potent natural remedy for lowering cholesterol levels. Their rich content of omega-3 fatty acids, antioxidants, and fibre makes them excellent food for heart health. By including soaked walnuts in your daily diet, you can significantly reduce LDL cholesterol, increase HDL cholesterol, and improve your overall lipid profile, thereby lowering the risk of heart disease.
*DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.*
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