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According to dietitians, the number one protein you should eat to lower cholesterol is protein.How do walnuts improve cholesterol levels?,Walnuts are plant based foodsrich in fiberconsume healthy, saturated fatsPowerhouse of AntioxidantsHow to include walnuts in your diet?,Include these in breakfastreplace them with breadcrumbsAdd them to saladsadd pesto sauce
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Diet
According to dietitians, the number one protein you should eat to lower cholesterol is protein.
Thanks to its amazing nutrient profile, which includes protein, fiber, and antioxidants, walnuts are one of the best ways to lower cholesterol and control your heart health. Their heart-healthy plant protein works to lower unfavorable LDL cholesterol and increase helpful HDL cholesterol. Read on to know how you can include these delicious dry fruits in your daily diet.
Walnuts are rich in alpha-linolenic acid which reduces inflammation
Your diet plays an extremely important role in managing cholesterol levels, which is important for a healthy heart. If your cholesterol levels increase, you have a higher risk of various cardiovascular diseases like heart attack and stroke. And so, according to experts, there’s one protein that stands out as a real cholesterol-lowering powerhouse – the ordinary walnut.
Walnuts are rich in healthy fats, including alpha-linolenic acid, or ALA, which reduces inflammation and the risk of heart disease. In addition to reducing cholesterol, they reduce the risk of blood clots and improve artery health.
Dietitians recommend eating one to two ounces of these delicious nuts every day for two years to reduce total cholesterol and LDL cholesterol by about 4 percent.
How do walnuts improve cholesterol levels?,
Studies say that nuts—especially walnuts or Walnut – A staple ingredient in most kitchens – promoting physical and mental health. Here are some unique ways in which these nutrient-rich nuts improve cholesterol.
Walnuts are plant based foods
One ounce of walnuts, which is about 14 of them, provides about 4 grams of protein, which may not seem like a lot, but according to research, eating more vegetable protein significantly reduces the risk of developing heart disease. .
One reason may be that vegetable proteins are lower in cholesterol-raising saturated fats. Although these nuts contain a reasonable amount of total fat, only 2 grams of them are saturated fat.
rich in fiber
In addition to protein, walnuts are quite high in fiber – with 2 grams per ounce. They not only add roughage to your diet but also bind cholesterol in the digestive tract and aid in its excretion. Experts say that this reduces the amount of cholesterol absorbed in the bloodstream.
consume healthy, saturated fats
ALA, a polyunsaturated fat, plays an important role in lipid metabolism by helping to remove LDL cholesterol from the body. It works by activating the LDL receptors of your body’s cells, encouraging them to engulf and remove LDL particles from the bloodstream.
Powerhouse of Antioxidants
Walnuts are also rich in polyphenols, which are great for your heart health. Polyphenols are antioxidants that help neutralize harmful free radicals, reducing oxidative stress that damages cells and tissues. By combating inflammation, polyphenols help promote better overall heart function.
How to include walnuts in your diet?,
Walnuts are extremely tasty and convenient nuts that can be eaten as a snack. But if you want to use even more walnuts in your rotation, try these tips:
Include these in breakfast
Start your day with lots of fiber and protein by sprinkling chopped walnuts over oatmeal, yogurt, or whole grain cereal.
replace them with breadcrumbs
You can easily pulse roasted walnuts in a food processor and use them as breadcrumbs in many recipes.
Add them to salads
You can easily enhance your salad by adding roasted walnuts for an extra layer of flavor and nutrition.
add pesto sauce
Walnuts are the most delicious way to add healthy fats to classic pesto sauce.
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How do walnuts improve cholesterol levels?
How to include walnuts in your diet?
