Nuts have a bad reputation. But new research now indicates that more nuts are better for you than just a few:
Researchers found that, for the average person, about two servings of tree nuts did a better job of reducing blood cholesterol and triglycerides than one serving.
Researchers who examined the results of 25 previous studies on the health effects of nut consumption found a dose-related improvement in participants’ blood-lipid levels. The results are published this week in the Archives of Internal Medicine.
The lead author of the latest research, Joan Sabaté, says the study “confirms that nuts, indeed, lower cholesterol.” A professor and the chairman of the department of nutrition at Loma Linda University, in Loma Linda, Calif., Dr. Sabaté was among the group of researchers that first linked nut consumption to a lower risk of heart attack several years ago.
Dr. Sabaté said the research indicated that for the average person, a slightly higher amount of nuts—about 2.4 ounces, or two servings—does a better job than one serving of lowering cholesterol and triglycerides, another type of fat in the blood.
Still, he said, “we do not need many to get the benefit.” One serving of almonds is about eight nuts; a serving of smaller nuts such as peanuts is about 15 to 20 nuts.
Remember, as in all of nutrition, portion size matters.
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