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4 kitchen tricks to lower your triglycerides (slideshow)
#4: Snack on a handful of nuts each day
A recent study from researchers at Penn State University found that adding more almonds to your diet could improve your HDL levels and help these little cholesterol collectors work more efficiently in your body.
The study included 48 men and women who had high LDL cholesterol levels. Over the course of twelve weeks, all study participants tried two different diets. Everyone tried a diet where they had a daily snack of almonds for six weeks. And for another six weeks, everyone tried a diet where they had a banana muffin daily.
After each six-week diet was over, researchers measured cholesterol levels to see if switching up these snacks had an impact on HDL. And it most certainly did…
The six-week period spent eating almonds paid off. Not only did participants have more HDL cholesterol, but they had bigger HDL particles at that. Now, when it comes to HDL particles, the bigger the better because it means they’ve collected more excess cholesterol from your body.
Other studies have shown that eating tree nuts — think almonds, walnuts, pistachios, macadamia nuts, pecans, and Brazil nuts — may reduce your total cholesterol by 4.7 mg/dL, your LDL cholesterol by 4.8 mg/dL, and your total triglycerides by 2.2 mg/dL. This effect is strongest when around two ounces of nuts are eaten on a regular basis.
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