Cholesterol reduction with cashews

Cashew nuts contain many nutrients that assist with cholesterol reduction. As part of a well-balanced, nutrient-rich diet, cashews offer a versatile and convenient way to increase your nutritional intake.

Contain Zero Cholesterol

Cholesterol reduction occurs by eating foods containing little, if any, cholesterol. Eating foods that contain lower amounts of cholesterol are one cornerstone of following a heart-healthy diet. Foods that contain cholesterol, such as animal foods, have the capability of increasing both total and harmful cholesterol levels. The heart-healthy diet to reduce cholesterol emphasizes eating more plant-based sources, according to the American Heart Association. A 1/2 cup serving of raw cashews contains zero cholesterol, according to the United States Department of Agriculture.

Happens Through Fat Replacement

Cholesterol reduction can occur when replacing harmful fats with more health-promoting fats. Excessive consumption of harmful fats from animal-based sources such as beef, lamb, veal and poultry can negatively impact your cholesterol levels, according to the American Heart Association. Replacing some, or all, of these fats with plant-based sources improves both your cholesterol level and heart health. Cashews come from the cashew plant, making them a heart-healthy, nutritious snack.

Avoid Trans Fats

When buying cashew-containing products, avoid those made with any trans fats. Trans fats can play havoc on your cholesterol levels. These harmful fats can lower your beneficial cholesterol while increasing your harmful cholesterol, according to the Mayo Clinic. Trans fats are found in shortening and/or partially hydrogenated oils. These fats may be added to cashew butters or other processed cashew-based products such as spreads and/or energy bars. Read the product labels to ascertain contents.

Fiber Content

The beneficial fiber in cashews help cholesterol reduction. Fiber helps reduce harmful cholesterol, according to the Mayo Clinic. The fiber in cashews provides a sense of fullness, causing you to not eat so much. Extra weight increases cholesterol levels. A 1 oz. serving of raw cashews contains 1g of fiber, according to the USDA.

Heart-Healthy Unsaturated Fats

A cholesterol-reduction diet includes eating a variety of foods containing heart-healthy unsaturated fats. Cashews fall within the nuts and seeds category, according to the American Heart Association. Cashews contain rich amounts of heart-healthy unsaturated fats known as omega-3 fatty acids. Fatty acids may lower harmful cholesterol levels, according to the Mayo Clinic website. Cashews contain almost 10g of unsaturated fats per 1 oz. serving. Substituting the nuts for higher fat-containing animal products helps keep cholesterol levels in check.

Monitor Intake

Even though cashews may be beneficial as part of a cholesterol-reduction diet, intake needs to be monitored. Cashews are not low-calorie diet foods. A serving size is a palmful size.

Source livestrong.com