College of Agriculture and Life Sciences
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Nuts and Seeds May Help Lower Cholesterol
Nuts and Seeds May Help Lower Cholesterol
A recent study conducted by scientists in the Food Analysis Laboratory Control Center in the Department of Biochemistry shows that pistachios and sunflower seeds rank at the top of the list of nuts
and seeds for containing the cholesterol lowering compounds,
phytosterols.
Researchers have known for some time that nuts and seeds are rich
sources of phytosterols, plant chemicals that have been shown to
reduce blood cholesterol in humans, as well as to decrease the risk of certain types of cancer, and enhance immune function.
In the study directed by Katherine Phillips, a research scientist in
the Department of Biochemistry, some 27 different varieties of nuts
and seeds were analyzed. Pistachios and sunflower seeds had the
highest level of phytosterols among nuts and seeds commonly
consumed as snack foods in the United States. While sesame seeds and wheat germ actually had the highest phytosterol content
according to the study, most people do not eat these foods by themselves, let alone in an amount that would make a difference.
However, Phillips points out that the intake of these foods could be
increased by using sesame butter (tahini), or consuming the oils from these products. Brazil nuts and walnuts ranked the lowest in
phytosterols.
The study was conducted as part of the USDA’s National Food and
Nutrient Analysis program to improve the information for
phytosterols by using newer methods and more representative
samples.
“We found that current data for phytosterols in nuts and seeds was limited,” explains David Ruggio, a research associate who worked on the study. He explains that the main purpose of this study was to provide more comprehensive and accurate data on phytosterols in foods in order to facilitate other research on the health impact of phytosterols in the diet. According to Ruggio, phytosterols are very popular right now. Saturated phytosterols or stanols are being used in prepared foods, such as margarines, and marketed as products to lower blood cholesterol levels.
Although nuts and seeds have a high amount of these cholesterol lowering compounds, they are but one important phytochemical in plants that have potential health benefits, so it is not wise to make food choices exclusively on the basis of one component, cautions
Phillips. For example, studies reported in the literature have shown
that walnuts, which had the lowest phytosterol content, lowered
blood cholesterol levels when added to the diet, suggesting that more than one component in foods may affect blood cholesterol. And diet is but one factor among others, including genetics and lifestyle, that can affect blood cholesterol levels.
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