Which seeds or nuts can you choose to help manage cholesterol?

Sometimes you feel like a nut. And when you do, your choice of nuts might help you lower cholesterol.

Researchers at Virginia Polytechnic Institute (VPI) recently conducted tests to determine phytosterol content of different seeds and nuts, known to be rich in phytosterols. Also called “plant sterols,” phytosterols are almost identical in structure to cholesterol.

Last year, Amanda Ross (editorial director of Dr. Jonathan V. Wright’s Nutrition & Healing newsletter) explained the phytosterol/cholesterol relationship in her Health eTips e-letter: “When consumed, plant sterols attach to sites called micelles, where cholesterol is normally absorbed. This effectively blocks the cholesterol, forcing it to exit the digestive system unabsorbed. The net result is a decrease in the amount of cholesterol the body takes in from the diet.”

So which seeds or nuts can you choose to help manage cholesterol?

The VPI team found sesame seeds and wheat germ to have the highest phytosterol content. Next on the list (and much more snackable): sunflower seeds and pistachio nuts.

Sources:
“The Nuts that May Clobber Cholesterol” Karen Barrow, Healthology, 1/6/06, healthology.com