Just how do tree nuts lower cholesterol and which ones are the best to eat? Tufts University explains in their recent Health & Nutrition Letter.
"At least part of the proven cardiovascular benefits of eating nuts can be explained by their effects on cholesterol and other blood lipids," according to new Tufts research.
In a research study at the university, 61 controlled intervention trials totaling 2,532 participants found that tree nut intake lowered total cholesterol, LDL cholesterol, triglycerides and lipoproteins. The key appeared to be nut dose rather than nut type.
Researchers from Tufts and the Life Sciences Research Organization combed through more than 1,300 prior clinical trials to identify those most relevant to nuts lipid effects. The average age of participants in the 61 selected studies was 45; two-thirds of the trials included both men and women. The most studied nuts in the trials were almonds and walnuts, but included pistachios, macadamia nuts, pecans, cashews, hazelnuts and Brazil nuts. Peanuts (a legume rather than a true tree nut) were not included. However, other studies have shown that eating peanuts has comparable effects to consuming tree nuts.
Tree nuts are rich in unsaturated fats, soluble fiber, antioxidants and phytosterols.
Researchers found that one daily serving (or 1 ounce) reduced total cholesterol by 4.7 mg/dL and unhealthy LDL cholesterol by 4.8 mg/dL compared to control groups. Apolipoprotein B and triglycerides were also reduced, although it was a smaller effect. The improvement in apolipoprotein was strongest among participants with Type 2 diabetes.
Want to include more nuts in your diet? Try topping oatmeal with chopped nuts; include nuts in homemade granola; use nuts in salads instead of croutons or cheese; sprinkle nuts on yogurt for a snack or dessert; use nuts to add crunch to wholegrain or vegetable dishes; combine nuts with herbs such as basil or parsley to make pesto; add nuts to stir-fry entrees.
Q and A
Q: I love dried figs and dates, but aren't they too loaded with sugar to be healthy?
A: The sweetness in dates and dried figs is all natural -- it does not come from added sugars. These fruits have low water content, which makes the naturally occurring sugars more concentrated. As with other whole fruits, this sugar comes with nutrients. Dates, and especially figs, provide a good source of fiber in a relatively small portion. They also contain natural plant compounds called polyphenols that are studied for their potential to support antioxidant defenses.
Take advantage of their natural sweetness and use them to replace empty-calorie sugars lacking nutritional benefit. For example, add some dates or figs to smoothies instead of honey or on hot or cold cereal instead of table sugar. Or add some when baking muffins or cookies and cut back on the amount of sugar in the recipe. Stuff pitted dates with nuts for a gourmet appetizer or party food that is healthful. Or if you want to cut back on rich desserts, follow the tradition of the Mediterranean cuisines where figs and dates grow: Serve a few plain as dessert along with coffee or tea. Savor their sweetness, and satisfy your sweet tooth with two or three large dates or several figs for less than 150 calories.
Information courtesy of the American Institute for Cancer Research.
Recipe
Here's a recipe to add a few almonds in your diet. It's from the Almond Board of California. It also lowers the carbohydrates by using trendy, spiralized zucchini noodles.
ZUCCHINI NOODLES AND GRILLED SHRIMP WITH LEMON BASIL DRESSING
2 cups basil, stems removed (packed)
1/3 cup sliced almonds, divided
2 garlic cloves, roughly chopped
1 shallot, roughly chopped
1/4 teaspoon red pepper flakes
1/2 cup olive oil, plus more as needed
1 tablespoon red wine vinegar
1 lemon, zested
1 pound shrimp (26-30 count, peeled and deveined)
5 medium-sized zucchinis
Kosher salt and freshly cracked black pepper
1/2 cup halved cherry tomatoes
For dressing, in a blender combine basil, 1/4 cup sliced almonds, garlic, shallot, red pepper flakes, 1/2 cup olive oil, red wine vinegar and lemon zest. Pulse on medium until evenly combined and smooth. Season with salt and pepper as needed and set aside.
Place the remaining almonds in a small skillet over medium high heat to toast. Shake pan every few seconds, until the almonds turn just golden brown. Remove almonds from heat and set aside. Heat one tablespoon of olive oil over medium high heat. Add shrimp and season with salt and pepper. Cook shrimp for 6 to 8 minutes until fully cooked and pink, and add two heaping spoonfuls of the lemon basil dressing into shrimp and toss to combine. Transfer seasoned shrimp to a clean bowl and set aside. Using a mandolin or vegetable spiralizer, cut zucchini into thin spaghetti shaped noodles. Add zucchini noodles to the same pan used for the shrimp and saute for 1 to 2 minutes over medium heat until just tender. Season the zucchini noodles with salt and pepper and then toss with an additional two heaping spoonfuls of the lemon basil dressing. Turn heat off. Reserve any extra lemon basil dressing for another use. Toss seasoned shrimp with the zucchini noodles and cherry tomatoes. Taste and adjust seasoning as needed. Top with the toasted sliced almonds. Serve immediately. Serves 4.
Per serving: 460 calories, 29 g protein, 13 g carbohydrate, 34 g fat, 173 mg cholesterol, 4 g fiber, 611 mg sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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