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Question
19 Feb 2004
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NUTS
Hi doc
I read on this site that almonds, wallnuts and cashews can help lower cholesterol. I dont want to pick-up weight though. How many grams of these nuts would be ok for the day. They say 30 grams but is this amount still ok if Im trying to loose weight? What vegetables help lower cholesterol the best and is oat bran any good? (Will kiwi help?)
How long should I wait before doing a blood test again to see if my cholesterol has improved?
I read on this site that almonds, wallnuts and cashews can help lower cholesterol. I dont want to pick-up weight though. How many grams of these nuts would be ok for the day. They say 30 grams but is this amount still ok if Im trying to loose weight? What vegetables help lower cholesterol the best and is oat bran any good? (Will kiwi help?)
How long should I wait before doing a blood test again to see if my cholesterol has improved?
DietDoc
Dear Bronnie
These nuts are a good source of monounsaturated and polyunsaturated fatty acids which is why they have a positive effect on blood cholesterol levels. As you quite correctly mention, all nuts have a high energy content (2530 kJ per 100g, thus about 760 kJ per 30g serving). Therefore a 30g portion of nuts would represent nearly 8% of the RDA for energy of an adult woman. It is, thus a good idea to stick to the 30g portion and to perhaps have this every other day. All vegetables, fruit and unsifted, unprocessed grains and cereals, as well as legumes, contain dietary fibre and heart-protective nutrients, and will assist in lowering cholesterol. Oats and oat bran are excellent for lowering blood cholesterol. You can also try using Flora pro.activ margarine with plant sterols check in your supermarket), which when used in portions of 2-3 T a day is capable of lowering cholesterol by as much as 30%. Because blood cholesterol levels respond slowly to changes in diet, I would recommend that you only have another blood test after 1-3 months. Taking omega-3 fatty acids (Salmon oil capsules) and doing exercise as permitted by your dr, are also good for lowering cholesterol.
Best regards
DietDoc
These nuts are a good source of monounsaturated and polyunsaturated fatty acids which is why they have a positive effect on blood cholesterol levels. As you quite correctly mention, all nuts have a high energy content (2530 kJ per 100g, thus about 760 kJ per 30g serving). Therefore a 30g portion of nuts would represent nearly 8% of the RDA for energy of an adult woman. It is, thus a good idea to stick to the 30g portion and to perhaps have this every other day. All vegetables, fruit and unsifted, unprocessed grains and cereals, as well as legumes, contain dietary fibre and heart-protective nutrients, and will assist in lowering cholesterol. Oats and oat bran are excellent for lowering blood cholesterol. You can also try using Flora pro.activ margarine with plant sterols check in your supermarket), which when used in portions of 2-3 T a day is capable of lowering cholesterol by as much as 30%. Because blood cholesterol levels respond slowly to changes in diet, I would recommend that you only have another blood test after 1-3 months. Taking omega-3 fatty acids (Salmon oil capsules) and doing exercise as permitted by your dr, are also good for lowering cholesterol.
Best regards
DietDoc
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