A recent cutting edge study published in the Archives of Internal Medicine produced the most specific evidence and precise details on the beneficial effects of nut consumption on improving your blood cholesterol profile.

Researchers from Loma Linda University in California combined information on 583 male and female subjects with both normal and high cholesterol levels from 25 nut consumption trials, and found that those eating about 1/3 cup or 2.4oz a day, lowered their LDL or “bad” cholesterol by 7.4 percent and raised their HDL or “good” cholesterol in a favourable direction. Overall their total cholesterol levels were lowered 5.1 percent.

It important to note that these findings differed depending who the subject was, with the most beneficial effects for those with high LDL cholesterol (> 4.1mmol/L), those consuming a high fat diet as well as those at lower body weights.

The most important thing to remember from this study is that consuming 1- 2 Canada’s Food Guide servings (¼ cup) of nuts a day are an easy way to reduce your risk of cardiovascular disease.

Reference: Sabaté J,Keiji O, Emilio R. Nut consumption and pooled cholesterol levels. Arch Intern Med. 2010;170(9):821-827.

Beyond nuts protective effects against cardiovascular disease, they are also high in vitamin E and other antioxidants known to help prevent certain types of cancers as well as high in fibre which is important for our digestive health.

Overall nuts are a great vegetarian source of protein and can help add variety to our diet. However consumer beware, because they are high in fats (although good fats) they are calorically dense, typically 150-180 calories per serving ( i.e. 20-25 medium sized almonds).Therefore you want to limit your portion to that ¼ to ½ cup a day.

Enjoy my homemade trail mix recipe below as a great snack for increasing your nut consumption.