**Snack Can Bring Significant Drop in Cholesterol, Studies Reveal**
Maintaining healthy cholesterol levels is essential for reducing the risk of heart disease and stroke—two of the most prevalent health threats in the UK. While leading a healthy lifestyle is often touted as the best defence, many people still find themselves facing high cholesterol, sometimes for reasons beyond their control. Recent research suggests that one readily available snack could play a notable role in cutting harmful cholesterol, offering a practical step for those aiming to improve their heart health.
For most people, diet forms the cornerstone of cholesterol management. Emphasising plant-based foods and keeping processed items, saturated fats, and added sugars to a minimum are commonly advised strategies. However, experts underline that genetics, age, and certain demographic factors can predispose individuals to high cholesterol despite their best efforts. According to the NHS, you are more likely to have high cholesterol if you are over 50, male, post-menopausal, or of South Asian or sub-Saharan African descent. Family history is also a significant factor.
Even if you discover that your cholesterol levels are elevated, it’s far from a lost cause. A combination of medication, dietary adjustments, and increased physical activity can help reduce cholesterol. Some foods are particularly effective; focusing on eating the right ones can bring about positive changes. Before delving into specific food recommendations, it’s helpful to understand what cholesterol is and its role in the body.
Cholesterol often carries negative connotations, but it is, in fact, a vital substance, crucial for building cell membranes, producing certain hormones, aiding digestion, and synthesising vitamin D from sunlight. The majority of cholesterol circulating in your blood is made by your own body, rather than from what you eat. Despite its essential functions, problems arise when cholesterol becomes imbalanced.
There are two main forms of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as “bad” cholesterol—if present in excess, it can lead to fatty build-ups inside blood vessels, increasing the risk of heart attacks and strokes. Meanwhile, HDL is the “good” cholesterol, which helps to carry LDL away from the arteries and back to the liver for disposal, thus lowering cardiovascular risk.
Alarmingly, high cholesterol rarely causes noticeable symptoms. The only reliable way to detect elevated cholesterol is through a blood test. Some physical signs, such as deposits around the eyes and in joints, may indicate very high cholesterol, but most people are unaware until they are tested.
The role of diet cannot be overstated. Reducing saturated fats—from foods like sausages, butter, cakes, and biscuits—is crucial. Instead, the NHS and other experts recommend increasing intake of unsaturated fats, found in nuts, seeds, avocados, and oily fish. Among these, a new focus has emerged on the benefits of walnuts.
The American Heart Association has highlighted walnuts as a particularly effective food for lowering cholesterol. A landmark 2021 study published in their journal, *Circulation*, found that consuming around half a cup of walnuts daily for two years led to a modest reduction in LDL cholesterol and the number of LDL particles—a measurement linked to heart disease risk. Walnuts, rich in heart-healthy omega-3 fatty acids, have also been linked in previous studies with reduced rates of heart disease and stroke. It’s prudent to note that some of this research received funding from the California Walnut Commission.
Supporting these findings, an independent study published in *BMJ Open Diabetes Research and Care* observed that people who added walnuts to their diets experienced a significant improvement in LDL cholesterol compared to those who didn’t. Importantly, researchers reassured that walnuts can be part of a healthy diet without causing weight gain, despite their relatively high caloric content. The study additionally reported that body mass index, body fat percentage, and other markers such as blood pressure and blood glucose remained stable for participants who included walnuts in their diets.
For those aiming to manage their cholesterol without significant lifestyle upheaval, adding a small handful of walnuts to the daily menu might prove a simple yet effective measure. As with all dietary changes, moderation and balance remain key, and those with specific health concerns should consult their GP or a registered dietitian for tailored guidance.