Dry fruits have a plethora of benefits, but did you know that they can even help to control your cholesterol levels? Yes, you read that right. By including dry fruits in your diet you can manage your cholesterol and thus promote your cardiovascular health. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed which dry fruits can help you achieve the same.
As per the World Health Organization (WHO), elevated cholesterol levels increase the risks of heart disease and stroke. Also, one-third of cases of ischaemic heart disease can be attributed to high cholesterol globally.
According to HHS Public Access, many varieties of dried fruits serve as excellent providers of dietary fibre and potassium, both of which have been linked to potential advantages in lowering lipid levels and promoting vascular health.
Also Read: Morning Fuel For A Healthy Heart: Expert Lists Breakfast Options For Controlling Cholesterol Level
Dry Fruits To Control Cholesterol Levels
Almonds
Almonds are rich in monounsaturated fats, fibre, and antioxidants, which can contribute to lowering cholesterol levels when included in a balanced diet. According to the Multidisciplinary Digital Publishing Institute (MDPI), adding almonds to the diet has demonstrated not only a decrease in Low-Density Lipoprotein (bad cholesterol) but also the maintenance of High-Density Lipoprotein (good cholesterol) levels.
Walnuts
Dr Singhwal said, “Walnuts contain omega-3 fatty acids, which have been associated with improved cholesterol profiles. Hence, including a small portion of walnuts in your daily diet can be beneficial.”
Pistachios
These nuts are packed with phytosterols, which can help lower cholesterol absorption. Enjoying a handful of pistachios as a snack can be a heart-healthy choice. According to a comparative study by Tohoku Journal of Experimental Medicine, including pistachios as 20% of your daily caloric intake results in a notable enhancement of HDL while also preventing the oxidation of LDL cholesterol.
Cashews
Another dry fruit that can help in managing your cholesterol levels is cashews. They contain healthy fats and plant sterols, which help in promoting heart health. However, do not consume it in high amounts as they are calorie-dense.
Raisins
Dr Singhwal informed us that raisins are a good source of fibre and antioxidants. Including them in your diet may help in managing cholesterol levels and promoting overall cardiovascular health. You can have them raw or soak them in water overnight.
Dates
According to MDPI, dates may have a positive impact on lipid profiles, particularly in lowering total cholesterol and increasing HDL levels, owing to their rich polyphenolic content.
Dr Singhwal added, “Dates are rich in fibre and various nutrients that support heart health. Incorporating them into your diet in moderation can be part of a cholesterol-friendly eating plan.”
Also Read: Eating Dates During Pregnancy: Expert Explains Why Dates Are Perfect For Your Sweet Cravings
Prunes
You can even add prunes to your diet as they contain soluble fibre, which can aid in reducing cholesterol levels. You can consume them as a snack or add them to dishes for a heart-healthy diet.
Bottomline
Dr Singhwal concluded, “While these dried fruits can be part of a cholesterol-friendly diet, overall lifestyle factors, such as regular exercise and a balanced diet are essential for maintaining optimal cholesterol levels. Consult with a healthcare professional for personalised advice based on your health status.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. We advise you to consult your dietician for a dietary plan tailored to your body type for managing cholesterol levels.]
