Cholesterol is the major culprit behind heart health. High levels of cholesterol may lead to severe health conditions such as heart disease and stroke. However, there are some dry fruits that, when consumed, can help regulate and better the cholesterol levels in an individual's body naturally. These dry fruits contain all the necessary nutrients, healthy fats, and antioxidants to help promote healthier cardiovascular health.
In an exclusive interaction with Onlymyhealth, Shivani Rathee, Dietetic Department of Sharda Hospital - Noida, shared with us how dry fruits help with cholesterol management and the best dry fruits that solve this problem. Here is what she shared with us.
How Dry Fruits Help With Cholesterol
Dry fruits, including almonds, walnuts, pistachios, and the rest, contain unsaturated fats, dietary fibre, and plant sterols. These components work in combination to reduce LDL, or ‘bad cholesterol,’ and increase HDL, or ‘good cholesterol.’
Unsaturated Fats: Rich in good fats, unsaturated fats reduce LDL cholesterol levels while elevating HDL levels.
Dietary Fiber: Soluble fibre in the digestive system combines with cholesterol to help remove it from the body.
Plant Sterols: Natural compounds found in plants block cholesterol absorption in the intestines, which lowers total cholesterol levels.
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Best Dry Fruits For Cholesterol Management
A few best dry fruits to name for cholesterol management include:
1. Almonds
Almonds are a powerhouse of nutrients, which include vitamin E, magnesium, and monounsaturated fats. Research studies show that consuming almonds daily reduces LDL cholesterol by up to 10% while enhancing overall lipid profiles.
Expert Shivani shared how to munch on a handful of raw or lightly roasted almonds or add sliced almonds to your salads, oatmeal, or yoghurt.
2. Walnuts
Walnuts are a powerhouse with good amounts of fatty acids called omega-3; they are super for heart conditions. These help reduce triglycerides and strengthen endothelial functionality, which therefore supports better management of cholesterol.
“Consume 5-7 whole walnuts as a daily snack. Add chopped walnuts for topping cereals, baked stuff, or shakes,” suggested Shivani.
3. Pistachios
Pistachios contain phytosterols, antioxidants, and monounsaturated fats that help lower LDL cholesterol levels. They are also a good source of potassium and vitamin B6, supporting overall heart health. A small bowl of unsalted pistachios as a mid-day snack is one of the easiest ways to incorporate them into your diet. Another smart way could be adding pistachios to trail mixes or desserts.
4. Raisins
Raisins contain dietary fibre and antioxidants, mainly in the form of polyphenols. These polyphenols help in reducing LDL cholesterol thereby limiting inflammation also. Sprinkle raisins over cereals or salads or mix them with nuts for a healthy snack.
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5. Dates
Dates are a natural source of soluble fibre that helps in managing cholesterol levels. “They also contain antioxidants that help in general heart health,” Shivani said. Set an alarm or a time to consume (at least two to three) dates and enjoy its goodness.
Bottomline
Dry fruits are one of the delicious and easy ways to increase cholesterol levels and help the heart. However, it is important to note that they must complement a well-balanced diet and a healthy lifestyle. Exercise regularly, maintain a healthy weight, and avoid saturated fats and trans fats in your diet. Additionally, it is best to consult with a healthcare provider before making drastic changes to your diet.