HomeFoodExerciseGoals & ResultsSuccess StoriesForumShop

Need to Lose Weight?

Enter your details to calculate your ideal weight range, and discover how soon you could reach it!

Height ft in
Weight st lb

ADVERTISEMENT

ADVERTISEMENT

Pistachios and Cholesterol

Dietitian, Juliette Kellow highlights new American research which showed that eating a handful of pistachio nuts could help to reduce the risk of heart disease by reducing levels of bad cholesterol.

Going Nuts for a Healthy Heart

By Dietitian, Juliette Kellow BSc RD

Pistachios

New American research reveals that eating a handful or two of pistachio nuts could help to reduce the risk of cardiovascular disease by reducing levels of LDL or ‘bad’ cholesterol.

Participants in the study, which was carried out by researchers from Pennsylvania State University, followed three different diets for four weeks each, with a two-week break between each one.

The first diet contained no pistachio nuts and consisted of 25 percent fat.

The second diet contained 1.5oz (one handful) of pistachio nuts each day and consisted of 30 percent fat.

The third diet included 3oz (two handfuls) of pistachios and consisted of 34 percent fat.

All the diets contained just eight percent saturates. Half of the pistachios were given as a snack and the remaining half were included in dishes such as muffins or pesto.

Blood tests revealed that when 3oz of pistachios were eaten, total cholesterol dropped by more than eight percent, and LDL cholesterol by almost 12 percent. The ratios between total cholesterol to HDL (‘good’) cholesterol also decreased, a good sign in terms of heart health.

The researchers looked at the effects of eating pistachios on the level of antioxidants in the blood and discovered that the diets that included the nuts were linked to higher levels of an antioxidant called lutein, which has been associated with lowering cholesterol levels.

Dr Penny Kris-Etherton who led the study concludes, “Our study has shown that pistachios, eaten with a heart healthy diet, may decrease a person’s cardiovascular disease risk profile.”

WLR says:

This is an interesting study and confirms the findings of many other studies that show nuts may help to keep the heart healthy.

In the US, the Food and Drug Administration allows the following health claim to be made on packaging for certain nuts: “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

The types of nuts eligible for this claim include almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts.

It’s always worth remembering that nuts are high in calories though and so should only be eaten in small amounts.

They are also high in fat, but much of this is heart-healthy polyunsaturated or monounsaturated fats rather than artery clogging saturates.

Salted and roasted varieties can also be high in sodium, so it’s important to opt for unsalted, fresh nuts if you fancy a nibble.

Type of nut Per 100g Fat (g) Saturates (g)
Cashews 584.5 48.9 9.6
Pistachios (no shells, salted and roasted) 601 55.4 7.4
Pistachios (with shells, salted and roasted) 608 54.5 7.3
Peanuts 609.3 52.1 8.2
Almonds 610 53.5 4.7
Hazelnuts 655 63.5 4.7
Brazils 687.4 68.3 16.4
Walnuts 691.3 68.5 5.6
Pecans 692.5 70.1 5.7
Pine nuts 695.3 68.6 4.6
Macadamia (salted) 748 77.6 11.2

All values are for unsalted nuts and nuts without shells unless otherwise stated. Source: WLR Food Database.

Start a Free Trial Today

Eating for a healthy heart is easy with WLR. You can keep an online food diary to monitor your fat, fibre, fruit & veg and calories. Try it free for 24 hours.

Take our FREE trial »

Gareth, 31 lost
6½ Stone with

Weight Loss Resources.co.uk

Gareth's Photo

Gareth was 19st 7lb, now 12st 10lb

"I got on a bike at 19 stone plus – felt awful, looked awful, went about 2 miles… Last week I did 60 miles! Who'd have thought it possible?"

Gareth's Story

ADVERTISEMENT

ADVERTISEMENT

Healthy Eating

Healthy Eating for Your Heart

Advice, tips and recipes for healthy eating for lower cholesterol. Healthy Eating for Lower Cholesterol

Yes… You need to lose weight

Your weight is substantially above your healthy weight range

You have a BMI of - a BMI of 20-25 is considered healthy.

You should lose  to be within the healthy weight range for your height. Losing would also be beneficial to your health and could make you look and feel better.

You could lose  in weeks with Weight Loss Resources.
Our free trial will show you how…

It takes just 2 minutes to input your details and could well be the breakthrough you've been waiting for!

Start Your Free Trial Today »
“(Weight Loss Resources) has truly been the best weight loss assistance I have ever had.”

Rachel (RunningRach) lost 7 stone with Weight Loss Resources

Yes… You need to lose weight

Your weight is significantly above your healthy weight range.

You have a BMI of - a BMI of 20-25 is considered healthy.

You should lose  to be within the healthy weight range for your height. Losing  would also be beneficial to your health and could make you look and feel better.

You could lose  in weeks with Weight Loss Resources.
Our free trial will show you how…

It takes just 2 minutes to input your details and could well be the breakthrough you've been waiting for!

Start Your Free Trial Today »
“(Weight Loss Resources) has truly been the best weight loss assistance I have ever had.”

Rachel (RunningRach) lost 7 stone with Weight Loss Resources

Yes… You need to lose weight

Your weight is above your healthy weight range.

You have a BMI of - a BMI of 20-25 is considered healthy.

You should lose  to be within the healthy weight range for your height. Losing would also be beneficial to your health and could make you look and feel better.

You could lose  in weeks with Weight Loss Resources.
Our free trial will show you how…

It takes just 2 minutes to input your details and could well be the breakthrough you've been waiting for!

Start Your Free Trial Today »
“(Weight Loss Resources) was just the resource I wanted!
I signed up for a free trial and bought a 6 month subscription the same day.”

Matt (BeerMatt) has lost 4st 10lb with Weight Loss Resources

Yes… You should lose weight

Your weight is above your healthy weight range.

You have a BMI of - a BMI of 20-25 is considered healthy.

Losing  would put you in the middle of the healthy weight range for your height. Losing would be beneficial to your health and could make you look and feel better.

You could lose  in weeks with Weight Loss Resources.
Our free trial will show you how…

It takes just 2 minutes to input your details and could well be the breakthrough you've been waiting for!

Start Your Free Trial Today »
“The free trial tempted me to try and I've hardly gone a day since without visiting the site!”

Simon (SpyBey) has lost 3 stone with Weight Loss Resources

Maybe… Just a little

Your weight is within your healthy weight range.

You have a BMI of - a BMI of 18.5-25 is categorised as healthy.

However, you could lose up to and remain within your healthy weight range. Losing could make you look and feel better.

You could lose in weeks with Weight Loss Resources.
Our free trial will show you how…

It takes just 2 minutes to input your details and could well be the breakthrough you've been waiting for!

Start Your Free Trial Today »
“I took the free trial and that was me, it was fantastic just what I had been looking for.”

Emma (Emsy1981) lost 1st 5lb with Weight Loss Resources

Maybe… maybe not!

Your weight is within your healthy weight range.

You have a BMI of - a BMI of 18.5-25 is categorised as healthy.

However, you could lose up to and remain within your healthy weight range. Losing could make you look and feel better.

You could lose in weeks with Weight Loss Resources.
Our free trial will show you how…

It takes just 2 minutes to input your details and could well be the breakthrough you've been waiting for!

Start Your Free Trial Today »
“Once I'd lost my first few pounds I felt fantastic, and my clothes started to fit with a little more ease.”

Emma (Emsy1981) lost 1st 5lb with Weight Loss Resources

No… You don't need to lose weight

Your weight is within your healthy weight range.

You have a BMI of - a BMI of 18.5-25 is categorised as healthy.

You should aim to maintain your current weight by eating a healthy, balanced diet.

You can see how healthy your diet is with Weight Loss Resources
Our free trial will show you how…

It takes just 2 minutes to input your details and could be a real eye-opener!

Start Your Free Trial Today »
“Fill in the food diary and analyse what you are putting into your mouth. You can learn a lot about healthy eating this way.”

Maria (EinsteinMC), Weight Loss Resources' member

No… You need to gain weight

Your weight is below your healthy weight range.

You have a BMI of - a BMI of less than 18.5 is categorized underweight.

You should not try to lose any weight, and putting on a few pounds may benefit your health.

You could use Weight Loss Resources to help you gain weight.
Our free trial will show you how…

It takes just 2 minutes to input your details and could be a real eye-opener!

Start Your Free Trial Today »
“Blimey, this site has helped put my life back on track… I looked at the weight range for my height and settled on the lowest that was healthy… put the goal as maintaining that weight and off I went!”

Suzi (Whiskas) gained 2½ stone with Weight Loss Resources