Pecan walnuts, the dry fruit that helps reduce cholesterol and improves cardiovular health

Those who in each analytics see how cholesterol continues to leave high, strive to include in the purchase cart those foods that contribute to keeping the levels at bay. Among the most beneficial are blue fish, such as salmon, legumes, extra virgin olive oil, avocado or nuts.

In this last group, there is one that stands out above all, according to a study published in The American Journal of Clinical Nutrition. It is the pecan walnuts. These contain several key nutrients such as fiber and zinc, among others, which help improve blood sugar, in addition to contributing to reduce cholesterol thanks to their healthy and antioxidant fat content.

After the 12 weeks that the study lasted, the researchers discovered that this food helped reduce the total cholesterol of the participants by approximately 8.1 mg/dl. Among other properties, it has been shown that pecan walnuts are also rich in oleic acid, a unsaturated type of fat that is related to lower levels of LDL cholesterol, known as ‘bad cholesterol’ and HDL or ‘good cholesterol’. Therefore, they are good for the cardiovascular system and can reduce the risk of cardiovascular diseases or circulation problems or atherosclerosis. Thus, they provide polyphenols and antioxidants that can help protect oxidative stress cells. As for quantity, consumption of between 30 and 40 grams daily is recommended.

If you are one of those who prefer common nuts, these are also an excellent option to fight cholesterol and take care of the heart. They suppose a rich source of iron, zinc, potassium, selenium, phosphorus and magnesium and omega 3. But there are more health benefits: nuts also contain magnesium, phosphorus, and calcium, which are essential to maintain strong and healthy bones. On the other hand, they help regulate weight: despite being caloric, due to its high fiber and protein content, they increase the feeling of satiety. There is not a time of the day better than another to include these nuts in the diet. They can be eaten between hours or as ingredients of our dishes.