30
Jun

Hazelnuts

Eating hazelnuts helps lower bad cholesterol

Hazelnuts are loaded with nutrients and have a high content of protein, healthy fats, vitamins and minerals like other nuts.

Vitamins and minerals in hazelnuts:

Hazelnuts are a good source of several vitamins and minerals.

• Vitamin E

• Thiamin

• Magnessium

• Copper

• Manganese

They also contain a smaller amount of zinc, phosphorus, potassium, vitamin B6, and folate. In addition to those vitamins and minerals, hazelnuts contain healthy fats, most of which are monounsaturated fat. Unsaturated fats are considered to be healthy forms of fat. There is also polyunsaturated fat found in hazelnuts too.

Eating hazelnuts may lower cholesterol

Cholesterol is a waxy substance. It’s not inherently “bad.” Your body needs it to build cells and make vitamins and other hormones. But too much cholesterol can pose a problem.

Cholesterol comes from two sources. Your liver makes all the cholesterol you need. The remainder of the cholesterol in your body comes from foods from animals. Those same foods are high in saturated and trans fats. 

The two types of cholesterol are: LDL cholesterol, which is bad, and HDL, which is good. Too much of the LDL type, or not enough of the HDL type, increases the risk. Cholesterol circulates in the blood and it will slowly build up in the inner walls of the arteries that feed the heart and brain.

Cholesterol can join with other substances to form a thick, hard deposit on the inside of the arteries. This can narrow the arteries and make them less flexible – a condition known as atherosclerosis. If a blood clot forms and blocks one of these narrowed arteries, a heart attack or stroke can result.

 Hazelnuts are rich in monounsaturated fatty acids and antioxidant bioactive substances. Their consumption has been associated with a decreased risk of cardiovascular disease events. 

Eating hazelnuts may help reduce cholesterol. It was shown in a 2013 study that a hazelnut-rich diet decreased participants’ levels of low-density lipoprotein cholesterol. The researchers concluded that the best way to obtain the health benefits of hazelnut was to incorporate them into the daily diet, without changing a person’s total caloric intake.

Another study in 2016 found that a hazelnut-rich diet was associated with a decrease in LDL and total cholesterol, while HDL cholesterol, triglycerides and BMI remained substantially unchanged.

References

  • American Heart Association.
  • Orem, Asım, et al. “Hazelnut-enriched diet improves cardiovascular risk biomarkers beyond a lipid-lowering effect in hypercholesterolemic subjects.” Journal of clinical lipidology 7.2 (2013): 123-131.
  • Perna, Simone, et al. “Effects of hazelnut consumption on blood lipids and body weight: a systematic review and Bayesian meta-analysis.” Nutrients 8.12 (2016): 747.


Disclaimer

Onder Food does not offer personal health or medical advice, diagnosis, or treatment. No content (any medical information) on this site is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional.