Eating walnuts is good for people with high cholesterol

Rich in fiber

28 g of walnuts provide 2 g of fiber. This nutrient helps reduce cholesterol levels by binding to cholesterol in the digestive system, supporting cholesterol excretion, thereby reducing the amount of cholesterol absorbed into the blood.

Contains lots of healthy fats

Walnuts have two types of heart-healthy polyunsaturated fats. The first type is alpha-linoleic acid, which plays an important role in lipid metabolism, removing bad cholesterol (LDL) from the body.

These nuts also have heart-healthy alpha-linolenic acid (ALA). This plant-based omega-3 fat regulates bad cholesterol and triglycerides. After the body digests food, triglycerides are consumed as cellular energy as they move through the bloodstream. High triglyceride levels in the blood increase the risk of atherosclerosis.

Contains antioxidants

These seeds are rich in polyphenol plant compounds that are good for heart health. Polyphenols are antioxidants that neutralize harmful free radicals, reducing oxidative stress that causes cell and tissue damage. Polyphenols promote heart function and fight inflammation – the main cause of many chronic diseases, including cardiovascular disease. This antioxidant also helps increase beneficial cholesterol levels in people with metabolic syndrome.

Supports intestinal health

Walnuts provide fiber that nourishes beneficial intestinal bacteria, maintains overall health, supports digestion, and strengthens the immune system. Rich amounts of beneficial gut bacteria are associated with reduced cholesterol levels.

Some ways to add walnuts to your diet include sprinkling a handful of chopped walnuts on oatmeal, yogurt or whole grain cereal during breakfast. Spice up the salad by adding roasted walnuts. The kale and strawberry salad with walnuts is also delicious. This food is a meat alternative for vegetarians.

In addition to a healthy diet, people with high cholesterol should also maintain an exercise routine of at least 30-45 minutes per day, 4-5 times per week or appropriate to their physical condition to protect their health. Get a physical exam at least every 6 months to check cholesterol levels and other cardiovascular risk factors.