This meta-analysis of 25 studies involving 583 participants was published by Prof. Joan Sabaté of Loma Linda University (California) and funded by The International Tree Nut Council Nutrition Research and Education Foundation.
In order to assess the impact of the known nutritional benefits of nuts, such as walnuts or
pistachios, on cholesterol, Prof. Joan Sabaté from Loma Linda University (California) and his team
consolidated data from 25 scientific studies conducted between 1992 and 2007 in 7 countries on the consumption of nuts (walnuts, pistachios, etc.) by 583 adults (men and women aged 19 to 86).
The analysis shows that a daily consumption of 67 g of nuts (walnuts, pistachios, etc.), as part of a balanced diet, would be associated with an average reduction
– 5.1% of the total cholesterol level
– 7.4% of the level of LDL-cholesterol.
– 10.2% of triglyceride levels in subjects with high triglyceride levels
According to the results, this decrease in cholesterol level (in%) would be greater
– in subjects with the highest LDL-cholesterol level (vs normal cholesterol level)
– in subjects with a lower BMI (compared to other subjects)
– in subjects having followed a Western diet (total cholesterol: -7.4%; LDLcholesterol
: -9.6%) vs. those who followed a low-fat diet (-4.1% and -6%) or a Mediterranean diet (-4.1% and -6%).
For the heart
“Consuming a handful or two of pistachios has interesting nutritional benefits in the prevention of cardiovascular disease” says Martin Yadrick, MBA, RD, former President
from the American Dietetic Association. “They are indeed known for their beneficial nutritional contributions in improving the functions of blood vessels, controlling blood sugar levels
in the blood, or even weight control, factors that prevent heart health.
Recognized for their multiple nutritional benefits (more than 30 vitamins, minerals and phytonutrients) inshell pistachios are an interesting snack from a nutritional point of view. They provide more potassium and phytosterols than other nuts and are the only ones to contain carotenoids, lutein and zeaxanthin.
