Eat nuts and lower your cholesterol

Nuts aren’t as bad for you as we once were told, and you shouldn’t cut them out of your diet. This is because nuts are excellent sources of protein, minerals, "good" monounsaturated fats and other nutrients, and they're good for the heart. Studies have shown eating 2.4 ounces of nuts everyday will help lower bad and total cholesterol in people with elevated LDL cholesterol and who are not obese. Lowering ones cholesterol also has a correlative effect on heart disease risk and could potentially lower one out of the risk category which can be beneficial on one’s health insurance benefits too. Here are six of the healthiest and what makes them good for you. Walnuts (not just for heart health): They are a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis. Walnuts also contain the antioxidant compound ellagic acid, which is known to fight cancer and support the immune system. But that's not all--in a study in the August 2003 issue of Phytochemistry, researchers identified 16 polyphenols in walnuts, including three new tannins, with antioxidant activity so powerful they described it as "remarkable." Walnuts are incredibly healthy for the heart. They have been shown to lower Total cholesterol and LDL your bad cholesterol. Walnuts have also helped improve the elasticity of the arteries, and reduced levels of vascular cell adhesion molecules, which play a major role in the development of atherosclerosis (hardening of the arteries). Almonds: Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. Also, a quarter cup of almonds has almost as much calcium as a quarter cup of milk. They're also great for the colon. Animal studies on the effects of almonds on colon cancer found that animals (which were exposed to a colon-cancer-causing agent) given whole almonds had fewer signs of colon cancer than animals given almond oil or no almonds. Researchers suspect the benefit may be due to almonds' high fiber content. Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries. Cashews: Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil. Plus, cashews are rich in copper, magnesium, zinc, iron and biotin. Pecans: Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc. Brazil Nuts (ladies pay close attention to this one): These nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals. A study at the University of Illinois even found that the high amounts of selenium in Brazil nuts may help prevent breast cancer. Macadamia Nuts: These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium. And, a study done at Hawaii University found that people who had added macadamia nuts to their diets for just one month had total cholesterol levels of 191, compared to 201 for those eating the typical American diet. The largest change was found in the LDL (bad) cholesterol. Conclusion: A word to the wise, because nuts are calorie dense and high in fats they must be eaten in moderation. If you aren’t already eating nuts feel free to add them to your diet. If you are already eating them, try to get the variety of them instead of the same old one’s every day. But what is most important is moderation; you only need up to 2.4 ounces a day of nuts to have the health benefits of lower cholesterol and decreased heart disease.