Going nuts for heart health: Mixed nuts consumption shows promising effects on cardiovascular risk factors LDLC LipoproteinA Inflammation CardiovascularRisk Nuts Overweight Obesity HealthResearch Atherosclerosis HeartHealth Nutrition
By Dr. Priyom Bose, Ph.D.May 18 2023Reviewed by Benedette Cuffari, M.Sc. Being overweight and obese has been associated with the development of atherosclerotic cardiovascular disease . However, several studies have shown that the consumption of certain types of nuts reduces the risks of CVDs.
An overview of atherosclerosis Atherosclerosis is a type of CVD in which fatty plaques form in the arterial walls. Cholesterol deposition occurs in the damaged endothelium through circulating cholesterol-rich apolipoprotein B -containing lipoprotein particles, such as very LDL-C , LDL-C, or Lp. Nuts contain unsaturated fats, antioxidants, phytochemicals, and soluble fibers that benefit blood lipids and lipoproteins. In fact, almonds, walnuts, macadamia nuts, pistachios, and Brazil nuts have been shown to significantly reduce total cholesterol and LDL-C levels and increase HDL-C. Likewise, hyperlipidemic patients subjected to 73 g/day of almonds have been shown to exhibit reduced Lp levels.
Twenty-nine participants were randomly assigned to either consume the unsalted pretzel or mixed nut intervention for sixteen weeks. Each study participant made three laboratory visits denoted as a fasted state , week eight, and week 16 visits. Mixed nut consumption did not affect Lp, insulin, plasma lipids, HMGB1, and liver function enzymes. This finding was consistent with previous studies revealing that the increased consumption of walnuts or vegetable oils and decreased saturated fat consumption did not lead to significant changes in Lp after six weeks. However, many studies contradicted these results, thus suggesting that Lp levels can be altered by dietary interventions.
A reduction in body fat was observed in the mixed nut group, whereas body weight increased in the pretzel group. This could be due to the ability of nut consumption to increase fat oxidation, which may assist in the attenuation of body fat accumulation over time. Reduced adiposity has been documented with nut consumption, which may be attributed to the reduced bioaccessibility and metabolizable energy associated with nuts.
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