How Cinnamon, Nuts and Dark Chocolate Could Help Lower Cholesterol

Nuts

Nuts, including walnuts, cashews, almonds, hazelnuts, pecans and pistachios, are loaded with fibre that attaches to cholesterol, allowing a small amount of cholesterol to be absorbed into the bloodstream. The excess cholesterol is then deleted from the body through bowel movements. This reduces total cholesterol and LDL or “bad” cholesterol. Nuts are also good sources of Omega-3 fatty acids that can help lower cholesterol by reducing blood triglyceride levels.

How Much Nuts You Should Eat for Healthy Cholesterol Levels

As a credentialed nutritionist, I advise you to consume 30 grams of nuts per day for healthy cholesterol levels.

How Long Does It Take to See the Effects?

If you eat nuts on a regular basis, you may start seeing the effects on your cholesterol levels in 4 weeks.

Dark Chocolate

Dark chocolate is made with cocoa that is chock-a-block with polyphenols and flavonoids. These two compounds are a powerhouse of antioxidant and anti-inflammatory effects. Due to this, dark chocolate can reducetriglycerides levels. This can lead to reduced LDL and increased number of HDL or good cholesterol.

How Much Dark Chocolate You Should Eat for Healthy Cholesterol Levels

Dark chocolate benefits your health if consumed in moderation (30 to 60 grams per day). I always advise my clients to opt for moderate consumption because dark chocolate can contain a lot of sugars and saturated fats that can cause health problems.

How Long Does It Take to See These Effects?

 2 weeks.

Cinnamon

Like dark chocolate, cinnamon contains antioxidant and anti-inflammatory properties that can reduce total and LDL cholesterol by reducing the levels of triglycerides.

How Much Cinnamon You Should Eat

I advise you to eat 1.5 grams of cinnamon per day for healthy Cholesterol levels.

How Long Does It Take to See These Effects?

6 to 8 weeks.

Elena elena
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MS, University of Latvia

I am deeply convinced that each patient needs a unique, individual approach. Therefore, I use different psychotherapy methods in my work. During my studies, I discovered an in-depth interest in people as a whole and the belief in the inseparability of mind and body, and the importance of emotional health in physical health. In my spare time, I enjoy reading (a big fan of thrillers) and going on hikes.

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