Research has identified a number of foods that have the potential to favourably modify plasma cholesterol levels. One group of foods that has consistently shown this ability is the tree nuts. The efficacy of tree nuts to favourably modify plasma cholesterol levels was demonstrated recently in a meta-analysis study that investigated the effects of walnuts, pistachio nuts, macadamia nuts, pecans, cashews, almonds, hazelnuts, and Brazil nuts on plasma cholesterol levels in healthy adults without cardiovascular disease. The results of the study showed that intakes of tree nuts over a duration of between 3 and 26 weeks resulted in a significant lowering of total cholesterol, low density lipoprotein cholesterol and triglycerides. The effects of nut intake of lipoprotein levels was nonlinear, with intakes of above 60 grams per day having a significantly greater effect, compared to intakes below 60 grams per day. Interestingly, there was little heterogeneity between different nut types showing they all has similar benefits.
Tree nuts are able to favourably modify plasma lipoprotein levels, and this in turn returns blood cholesterol to within its normal range. Over 60 grams of nuts appears to be optimal, with most tree nuts sharing this beneficial health effects. Peanuts are not true tree nuts, but are legumes. However, legumes can also favourably modify plasma lipoprotein levels, giving peanuts similar effects to the true tree nuts.
One point that should be stressed when discussing cholesterol is that it is not a cause of cardiovascular disease. Associations between raised levels of certain cholesterol carrying lipoproteins and cardiovascular disease have been reported, but no cause and effect is proven. More likely, cholesterol is a symptom of a metabolic dysfunction, and when cholesterol levels change they are simply an outward manifestation of this dysfunction. Foods, such as tree nuts are therefore likely beneficial not because they lower cholesterol levels, but not likely because they improve the underlying health of the individual. As health improves the lipoproteins in the blood return to their normal range, as do many other parameters that are also dysfunctional. Foods that lower cholesterol levels have factors in common. They are usually unprocessed, whole foods, with high levels of fibre and micronutrients. This should give an indication as to the real cause of raised cholesterol levels and cardiovascular disease.
Eat Well, Stay Healthy, Protect Yourself
RdB
