The #1 protein you should be eating to help lower cholesterol, according to dietitians

Reviewed by dietitian Mandy Enright, MS, RDN, RYT

Key Points

• Healthy cholesterol levels are important for your cardiovascular health.

• Walnuts are packed with protein along with key nutrients that support healthy cholesterol levels.

• Enjoy nuts as a heart-healthy snack or add them to yogurt, cereal and your favorite healthy recipes.

When it comes to cholesterol management, the foods you eat can play a significant role in your overall heart health. But there is one protein that stands out as a true cholesterol-lowering powerhouse, and that is the humble walnut.

In fact, one study involving older participants with healthy cholesterol levels at baseline found that eating 1 to 2 ounces of these tasty nuts daily for two years lowered both total cholesterol and LDL cholesterol by 4%.

But why is it so important to maintain healthy cholesterol levels in the first place? “High levels of [harmful] LDL cholesterol can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke,” says Wendy Bazilian, Dr.PH, MA, RDN, registered dietitian. Conversely, “HDL, [the] the so-called ‘good’ cholesterol, helps to remove excess cholesterol from the blood. I compare it to the garbage trucks that are circulating and bringing it back for disposal, distribution [and] elimination from the body.”

To better understand why walnuts stand out in the fight against high cholesterol, we spoke with Bazilian and registered dietitian Samantha DeVito, MS, RD, CDN, for their expertise on why this nutrient-packed food is the best protein for lowering cholesterol. Read on to learn what makes nuts uniquely suited for heart health and how incorporating them into your diet can lower your cholesterol numbers.

How Nuts Can Improve Cholesterol

For decades, studies have shown that nuts—including walnuts—can promote healthy cholesterol levels. It all started in 1993, says Bazilian, when an important study from Loma Linda University put nuts, and walnuts in particular, on the map, highlighting their nutritional attributes. “Since then, literally hundreds of studies have expanded and confirmed a wide variety of health benefits of walnuts,” she says.

So, what makes walnuts such a remarkable addition to a cholesterol-lowering diet? As it turns out, it’s not just one or two nutrients, says Bazilian. It is their entire nutritional package.

Here are some unique ways these nutrient-packed nuts can improve cholesterol.

Heart-healthy Plant-Based Protein

One ounce of nuts (about 14 walnut halves) provides 4 grams of protein. This may not seem like much, but research has found that eating more protein from plants (such as nuts) can significantly reduce the risk of developing heart disease. One reason may be that plant proteins tend to be lower in cholesterol-raising saturated fat. Even though these nuts contain a fair amount of total fat (roughly 19 grams per ounce), only 2 grams of that is saturated fat, making them a great choice if you’re watching your cholesterol.

A surprising source of fiber

When you think of fiber, nuts may not be the first food that comes to mind. However, with 2 grams of fiber per ounce (about 14 halves of a walnut), walnuts are a tasty way to add more raw material to your diet. And this can help in the management and reduction of cholesterol, says Brazilian.

Studies have linked the consumption of walnuts with a significant reduction in total and LDL cholesterol. And their fiber may be one reason. How, exactly, does fiber do this? “The fiber in walnuts helps lower cholesterol levels by binding to cholesterol in the digestive system and aiding in its excretion,” says DeVito. “This in turn, reduces the amount of cholesterol that is absorbed into the blood.”

Healthy unsaturated fats

Walnuts are packed with not one but two types of unsaturated fats. The first is a fat called linoleic acid. This polyunsaturated fat plays a critical role in lipid metabolism by helping to remove LDL cholesterol from the body. If that wasn’t enough, walnuts are an excellent source of heart-strengthening alpha-linolenic acid (ALA). This plant-based omega-3 fat has been shown to favorably regulate LDL cholesterol and triglycerides.

Packed with Antioxidants

These tasty nuts are rich in polyphenols—beneficial plant compounds linked to better heart health—which may help explain why eating nuts is linked to healthier cholesterol levels. Polyphenols are antioxidants that work to neutralize harmful free radicals, reducing oxidative stress that can damage cells and tissues. By fighting inflammation, a key driver of many chronic conditions, including cardiovascular disease, polyphenols may also help promote better overall heart function.

Gut Health Support

Walnuts have been found to positively influence gut health by promoting the growth and activity of beneficial gut bacteria. These are microbes that play a vital role in maintaining overall health by aiding digestion, supporting the immune system and even contributing to the body’s metabolic processes, including cholesterol metabolism. Research suggests that the bioactive compounds in walnuts, such as fiber and polyphenols, provide a favorable environment that helps your good gut bacteria thrive.

Tips for Including Nuts

Of course, these tiny nutritional powerhouses are a tasty and convenient snack. But if you want to work even more nuts into your rotation, try these creative tips:

1. Add them to breakfast. To start your day with fiber and an antioxidant kick, sprinkle a handful of chopped nuts on oatmeal, yogurt or whole grains.

2. Swap them for breadcrumbs. Throw the nuts in a food processor and use them like breadcrumbs.

3. Pump your salad. Enhance your salads by adding toasted walnuts for an additional layer of flavor and nutrition.

4. Try coconut tacos. Nuts are a fantastic meat alternative for tacos! Simply chop or grind the nuts and season with your favorite taco seasoning for a flavorful and nutritious nut taco filling.

5. Whip up some pesto. Walnuts are a delicious way to add healthy fats to a classic pesto sauce.

Take our Expert

Thanks to their exceptional nutritional profile, walnuts stand out as one of the best proteins to lower cholesterol. Their plant protein, fiber, omega-3 fats and heart-healthy antioxidants work to lower unfavorable LDL cholesterol while boosting helpful HDL cholesterol. In addition, they are naturally low in cholesterol-raising saturated fat. If that wasn’t enough, they also help support healthy gut bacteria, which have also been linked to healthier cholesterol levels.

Whether you like to eat them as a snack, toss them into salads and cereals or use them as a meat substitute, they are a deliciously versatile way to lower your cholesterol and improve your heart health. So go ahead and grab some nuts. Your heart will thank you—and your taste buds might just throw a little party, too!

Read the original article on EatingWell