With the improvement of living standards, cholesterol has gradually become the focus of people's health. Among the many health foods, walnuts are highly regarded for their rich nutrients such as unsaturated fatty acids, protein, and vitamin E. Many people believe that eating walnuts can help lower cholesterol levels, but is this claim true? This article will look at the relationship between walnuts and cholesterol from a scientific point of view.
Cholesterol is a lipid substance that plays an important physiological role in the human body, such as forming cell membranes and synthesizing certain hormones. However, when cholesterol levels are too high, especially low-density lipoprotein cholesterol (LDL-C), it increases the risk of cardiovascular disease. Therefore, keeping cholesterol within the normal range is essential for maintaining good health.
Walnuts are rich in polyunsaturated fatty acids, especially -linolenic acid and -3 fatty acids, which have many benefits for human health. Studies have shown that moderate intake of polyunsaturated fatty acids can help prevent cardiovascular disease by lowering total and LDL cholesterol levels while raising high-density lipoprotein cholesterol (HDL-C) levels.
In addition, the plant sterols and dietary fiber in walnuts also help lower cholesterol. Plant sterols can compete with cholesterol for absorption, reducing the absorption of cholesterol in the intestine; Dietary fiber can promote intestinal peristalsis and help eliminate cholesterol from the body.
Several studies have shown that eating walnuts in moderation can lower cholesterol levels. For example, a study published in the American Journal of Nutrition found that consuming a certain amount of walnuts per day significantly reduced total cholesterol and LDL cholesterol levels. Another study found that -linolenic acid in walnuts could increase HDL cholesterol levels, which could help reduce the risk of cardiovascular disease.
However, it is important to note that walnuts, although they can help lower cholesterol to some extent, cannot be completely relied on to lower cholesterol. In addition, excessive consumption of walnuts may lead to excessive calorie intake, which can lead to problems such as obesity. Therefore, in the daily diet, walnuts should be balanced and consumed in moderation.
How to eat walnuts scientifically.
Moderate consumption: It is recommended to consume 30-50 grams of walnuts per day to meet the body's nutrient needs while avoiding excessive calorie intake.
Pair with other foods: Walnuts can be eaten with fruits, yogurt and other foods to increase taste and nutritional value.
Pay attention to the cooking method: Try to choose raw or simply baked walnuts to eat, and avoid high-calorie cooking methods such as frying.
Individual differences: Due to the different physical conditions and nutritional needs of each person, the effects of walnut consumption may vary. Therefore, it is best to consult a professional doctor or dietitian before consuming walnuts.
To sum up, eating walnuts in moderation does help lower cholesterol levels, but it cannot be relied upon solely to lower cholesterol. In order to maintain health, we should maintain a balanced diet, moderate intake of walnuts and other healthy foods, and pay attention to lifestyle adjustments such as exercise, quitting smoking and limiting alcohol. Only in this way can we better manage cholesterol levels and reduce the risk of cardiovascular disease.