Don't Shun the Macadamia

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Don't Shun the Macadamia

 

 

 

Republished with permission from the Living Naturally and Fruitful Yield Stores

website, www.fruitfulyield.com, July 22, 2003

 

By Maureen Williams, ND

 

(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 polyunsaturated fats

(PUFAs), such as vegetable oils, and 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, 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.

 

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