Guest guest Posted April 30, 2004 Report Share Posted April 30, 2004 Don't Shun the Macadamia Republished with permission from the Living Naturally and Fruitful Yield Stores website, www.fruitfulyield.com, July 22, 2003 By Maureen Williams, ND (July 10, 2003)—Eating macadamia nuts reduces cholesterol levels in men with high cholesterol, according to a new study in the Journal of Nutrition (2003;133:1060–3). A high cholesterol level has long been known to contribute to cardiac risk; however, the proportions of the types of cholesterol that make up the total cholesterol are of more importance than total cholesterol alone in determining the risk of heart disease. For example, a high proportion of low-density lipoprotein (LDL; “bad”) cholesterol increases the risk of heart disease, while a high proportion of high-density lipoprotein (HDL; “good”) cholesterol is protective. Levels of LDL, HDL, and total cholesterol in the blood are strongly influenced by diet and exercise, as well as genetic factors. Low-fat diets have been the mainstay of dietary recommendations for preventing and treating high cholesterol. Different fats, however, have been observed to have different effects on cholesterol and its subtypes. Studies have shown that eating foods rich in saturated fats, such as butter and cheese, increases total and LDL cholesterol levels. In contrast, eating foods rich in polyunsaturated fats (PUFAs), such as vegetable oils, and foods rich in monounsaturated fats (MUFAs), such as olives or olive oil and some nuts and seeds, reduces total and LDL cholesterol levels. While eating PUFAs can also cause a drop in HDL cholesterol levels, some studies have found that MUFAs might increase HDL cholesterol, further reducing cardiac risk. In the current study, seventeen men with high cholesterol levels were given macadamia nuts to incorporate into their regular diet for four weeks. The goal was for each participant to consume 15% of their total daily calories from macadamia nuts. The actual amount of nuts eaten was between 1.5 and three ounces per day. Total cholesterol was 3% lower and LDL cholesterol was 5.3% lower at the end of the trial than at the beginning. A rise in HDL cholesterol of nearly 8% was also observed. Previous studies examining the effect of nuts and seeds on health have consistently shown a reduced risk of heart disease, heart attack, and death from all causes in people who eat them, even in amounts exceeding recommendations for fat intake. The addition of nuts to the diet has been shown in numerous trials to reduce cholesterol levels. Walnuts, almonds, pecans, and pistachios have all been shown to reduce total and LDL cholesterol levels, and in some, but not all, of these studies, a rise in HDL cholesterol was also observed. In contrast to the findings of the current study, two previous trials of macadamia nut and oil consumption have not found the benefits to include improvements in HDL cholesterol levels. The beneficial effects of eating nuts have been attributed to their high MUFA content. Macadamia nuts in particular are among the richest food sources of MUFAs, with about 80% of their fat being monounsaturated. In addition, nuts are rich in plant components known as sterols, which reduce levels of cholesterol by preventing its absorption. Fiber, bioflavonoids, and other nutrients in nuts may further contribute to nuts’ beneficial effects. Longer controlled trials to better understand the role of nuts in preventing heart disease are needed. For now, it is reasonable to recommend a diet that includes plenty of nuts and seeds (but is low in other fatty foods) and lots of vegetables, fruits, soy, other beans, and whole grains, along with regular exercise and quitting smoking for people who are trying to reduce their cholesterol levels. Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, Vermont, and does extensive work with traditional herbal medicine in Guatemala and Honduras. http://nowfoods.com/?action=itemdetail & item_id=13270 _________________ JoAnn Guest mrsjoguest DietaryTipsForHBP http://www.geocities.com/mrsjoguest The complete " Whole Body " Health line consists of the " AIM GARDEN TRIO " Ask About Health Professional Support Series: AIM Barleygreen " Wisdom of the Past, Food of the Future " http://www.geocities.com/mrsjoguest/AIM.html PLEASE READ THIS IMPORTANT DISCLAIMER We have made every effort to ensure that the information included in these pages is accurate. However, we make no guarantees nor can we assume any responsibility for the accuracy, completeness, or usefulness of any information, product, or process discussed. Win a $20,000 Career Makeover at HotJobs Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 30, 2004 Report Share Posted April 30, 2004 Hi, JoAnn. I don't think I saw the word " raw " anywhere in this post, but I expect that is the way one is supposed to be eating nuts---not roasted or roasted and salted, the way so much of the public eats them, right? Thanks, Elliot , JoAnn Guest <angelprincessjo> wrote: > Don't Shun the Macadamia > > > > Republished with permission from the Living Naturally and Fruitful Yield Stores website, www.fruitfulyield.com, July 22, 2003 > > By Maureen Williams, ND > > (July 10, 2003)—Eating macadamia nuts reduces cholesterol levels in men with high cholesterol, according to a new study in the Journal of Nutrition (2003;133:1060–3). > > A high cholesterol level has long been known to contribute to cardiac risk; however, the proportions of the types of cholesterol that make up the total cholesterol are of more importance than total cholesterol alone in determining the risk of heart disease. For example, a high proportion of low-density lipoprotein (LDL; " bad " ) cholesterol increases the risk of heart disease, while a high proportion of high-density lipoprotein (HDL; " good " ) cholesterol is protective. > > Levels of LDL, HDL, and total cholesterol in the blood are strongly influenced by diet and exercise, as well as genetic factors. Low-fat diets have been the mainstay of dietary recommendations for preventing and treating high cholesterol. Different fats, however, have been observed to have different effects on cholesterol and its subtypes. Studies have shown that eating foods rich in saturated fats, such as butter and cheese, increases total and LDL cholesterol levels. In contrast, eating foods rich in polyunsaturated fats (PUFAs), such as vegetable oils, and foods rich in monounsaturated fats (MUFAs), such as olives or olive oil and some nuts and seeds, reduces total and LDL cholesterol levels. While eating PUFAs can also cause a drop in HDL cholesterol levels, some studies have found that MUFAs might increase HDL cholesterol, further reducing cardiac risk. > > In the current study, seventeen men with high cholesterol levels were given macadamia nuts to incorporate into their regular diet for four weeks. The goal was for each participant to consume 15% of their total daily calories from macadamia nuts. The actual amount of nuts eaten was between 1.5 and three ounces per day. Total cholesterol was 3% lower and LDL cholesterol was 5.3% lower at the end of the trial than at the beginning. A rise in HDL cholesterol of nearly 8% was also observed. > > Previous studies examining the effect of nuts and seeds on health have consistently shown a reduced risk of heart disease, heart attack, and death from all causes in people who eat them, even in amounts exceeding recommendations for fat intake. The addition of Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 30, 2004 Report Share Posted April 30, 2004 , " breathedeepnow " <aug20@m...> wrote: > Hi, JoAnn. > > I don't think I saw the word " raw " anywhere in this post, but I > expect that is the way one is supposed to be eating nuts---not > roasted or roasted and salted, the way so much of the public eats > them, right? > Thanks, Elliot > Hi Elliot! I think it goes without saying that one should eat raw nuts, preferably organic if available. We had a discussion regarding this not too long ago when someone mentioned that certain fats in nuts may elevate cholesterol. This is one reason why I hesitate to mention pistachios even though they do include a generous amount of healthy monounsaturated fats, they also are typically roasted with msg and contain tons of refined salt and sodium! You seldom see raw pistachios. Anything other than raw organic nuts as a rule not only proves harmful to arteries, but also may cause water retention due to their high sodium content. Planters nuts and all the other processed nuts typically are processed or roasted with either soybean or cottonseed oils, both of which are genetically altered and the dry roasted contains msg as well so the benefits of the essential fatty acids that they contain are offset by bad (usually rancid) processed fats. This makes them a very unhealthy choice regardless. The articles which state that nuts contribute to high cholesterol levels usually do not differentiate between the two varieties. Much can be said for the benefits of raw over processed. I'm glad you brought this to our attention. I am usually quick to point out the difference in my articles, although as you can see I did not write this one. This article is one of my favorites, though. You seldom see articles on the benefits of nuts, although they are one of the finest sources of essential fatty acids. More so I believe than many of the other plant foods because they are rich in minerals and other whole food components. God Bless, JoAnn Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 30, 2004 Report Share Posted April 30, 2004 Hi, JoAnn. Thanks for the details! I read years ago that raw nuts are much better digested if they are ground, so I like to grind almonds, walnuts, cashews, pecans, etc in a coffee grinder, and keep the mixture in my freezer. I sprinkle it on salads, cereals and even use it as a thickener in stews and gravies. (I know the latter probably brings down the nutrition level, but it certainly makes things delicious! Best wishes, Elliot , " JoAnn Guest " <angelprincessjo> wrote: > , " breathedeepnow " > <aug20@m...> wrote: > > Hi, JoAnn. > > > > I don't think I saw the word " raw " anywhere in this post, but I > > expect that is the way one is supposed to be eating nuts---not > > roasted or roasted and salted, the way so much of the public eats > > them, right? > > Thanks, Elliot > > > Hi Elliot! > > I think it goes without saying that one should eat raw nuts, > preferably organic if available. > We had a discussion regarding this not too long ago when someone > mentioned that certain fats in nuts may elevate cholesterol. > > This is one reason why I hesitate to mention pistachios even though > they do include a generous amount of healthy monounsaturated fats, > they also are typically roasted with msg and contain tons of refined > salt and sodium! You seldom see raw pistachios. > > Anything other than raw organic nuts as a rule not only proves > harmful to arteries, but also may cause water retention due to their > high sodium content. > > Planters nuts and all the other processed nuts typically are > processed or roasted with either soybean or cottonseed oils, both of > which are genetically altered and the dry roasted contains msg as > well so the benefits of the essential fatty acids that they contain > are offset by bad (usually rancid) processed fats. This makes them a > very unhealthy choice regardless. > > The articles which state that nuts contribute to high cholesterol > levels usually do not differentiate between the two varieties. > > Much can be said for the benefits of raw over processed. I'm glad > you brought this to our attention. I am usually quick to point out > the difference in my articles, although as you can see I did not > write this one. This article is one of my favorites, though. You > seldom see articles on the benefits of nuts, although they are one > of the finest sources of essential fatty acids. More so I believe > than many of the other plant foods because they are rich in minerals > and other whole food components. > > God Bless, JoAnn Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.