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Nuts for Cholesterol: Whether they feel like eating something with morning tea or feel hungry in the evening, people often resort to biscuits, salty or fried things. But if you include a handful of dry fruits in your diet instead, it can be a better option for taste as well as health. Nuts like almonds, walnuts, pistachios and cashews contain nutrients like protein, fiber and unsaturated fats. Walnuts also contain omega-3 fatty acids, which are considered beneficial for heart health. But the question is whether eating lots of dry fruits every day will be beneficial? This is not necessary. The quantity of dry fruits and your overall diet matters more.

Some research has linked eating nuts regularly to a reduction in LDL or ‘bad’ cholesterol and improved heart health. Heart’s friend is hidden in dry fruits. According to the report of Health Line, the most special thing about dry fruits is the unsaturated fat, fiber, plant sterols and antioxidants present in them. These nutrients can help in controlling the level of LDL cholesterol in the body by being a part of a balanced diet. When LDL is high, it is associated with plaque accumulation in the arteries and risk of heart disease. Especially the polyunsaturated fat and alpha-linolenic acid (ALA) present in walnuts make it different from many other snacks. How many dry fruits should I eat daily? Dry fruits are definitely healthy, but it does not mean that they should be eaten by the handful again and again. These contain a lot of calories, so small quantity is sufficient.

A normal serving is considered to be around 28 grams i.e. around a small fist. If you eat dry fruits 2-3 times a week, then make them a part of your total diet. Nuts without salt and sugar are a better option. It can be more beneficial to replace fried or overly salty snacks with these. Which dry fruits should be included in the diet? Almonds are a good source of fiber and healthy fat. ALA Omega-3 fatty acid is found in walnuts. Pistachios provide protein and fiber.

Cashew is also rich in nutrients, but it is important to pay attention to its quantity. Only dry fruits are not enough. If cholesterol is high, then it would not be right to depend only on eating dry fruits. Regular physical activity, diet with adequate fiber, controlling weight and reducing the amount of foods high in saturated fat are also important. People whose LDL is significantly increased or who are at risk of heart disease should get tested and treated as per the doctor’s advice.