Don't Shun the Macadamia

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Don't Shun the Macadamia

 

Posted July 22, 2003

 

By Maureen Williams, ND

 

Healthnotes Newswire (July 10, 2003)—Eating macadamia nuts reduces cholesterol

levels in men with high cholesterol, according to a new study in the Journal of

Nutrition (2003;133:1060–3).

 

A high cholesterol level has long been known to contribute to cardiac risk;

however, the proportions of the types of cholesterol that make up the total

cholesterol are of more importance than total cholesterol alone in determining

the risk of heart disease.

 

For example, a high proportion of low-density lipoprotein (LDL; “bad”)

cholesterol increases the risk of heart disease, while a high proportion of

high-density lipoprotein (HDL; “good”) cholesterol is protective.

 

Levels of LDL, HDL, and total cholesterol in the blood are strongly influenced

by diet and exercise, as well as genetic factors. Low-fat diets have been the

mainstay of dietary recommendations for preventing and treating high

cholesterol.

 

Different fats, however, have been observed to have different effects on

cholesterol and its subtypes. Studies have shown that eating foods rich in

saturated fats, such as butter and cheese, increases total and LDL cholesterol

levels. In contrast, eating foods rich in monounsaturated fats (MUFAs), such as

olives or olive oil and some nuts and seeds, reduces total and LDL cholesterol

levels. While eating PUFAs can also cause a drop in HDL cholesterol levels, some

studies have found that MUFAs might increase HDL cholesterol, further reducing

cardiac risk.

 

In the current study, seventeen men with high cholesterol levels were given

macadamia nuts to incorporate into their regular diet for four weeks. The goal

was for each participant to consume 15% of their total daily calories from

macadamia nuts.

 

The actual amount of nuts eaten was between 1.5 and three ounces per day. Total

cholesterol was 3% lower and LDL cholesterol was 5.3% lower at the end of the

trial than at the beginning. A rise in HDL cholesterol of nearly 8% was also

observed.

 

Previous studies examining the effect of nuts and seeds on health have

consistently shown a reduced risk of heart disease, heart attack, and death from

all causes in people who eat them, even in amounts exceeding recommendations for

fat intake.

 

The addition of nuts to the diet has been shown in numerous trials to reduce

cholesterol levels. Walnuts, almonds, pecans, and pistachios have all been shown

to reduce total and LDL cholesterol levels, and in some, but not all, of these

studies, a rise in HDL cholesterol was also observed.

 

In contrast to the findings of the current study, two previous trials of

macadamia nut and oil consumption have not found the benefits to include

improvements in HDL cholesterol levels.

 

The beneficial effects of eating nuts have been attributed to their high MUFA

content. Macadamia nuts in particular are among the richest food sources of

MUFAs, with about 80% of their fat being monounsaturated.

 

In addition, nuts are rich in plant components known as sterols, which reduce

levels of cholesterol by preventing its absorption.

 

Fiber, bioflavonoids, and other nutrients in nuts may further contribute to

nuts’ beneficial effects. Longer controlled trials to better understand the role

of nuts in preventing heart disease are needed.

 

For now, it is reasonable to recommend a diet that includes plenty of nuts and

seeds (but is low in other fatty foods) and lots of vegetables, fruits, organic

soy, other beans, and whole grains, along with regular exercise and quitting

smoking for people who are trying to reduce their cholesterol levels.

 

Maureen Williams, ND, received her bachelor’s degree from the University of

Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University

in Seattle, WA. She has a private practice in Quechee, Vermont, and does

extensive work with traditional herbal medicine in Guatemala and Honduras. Dr.

Williams is a regular contributor to Healthnotes Newswire.

 

2003 Healthnotes, Inc. All rights reserved.

 

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