Surprising study: This nut works as a natural medicine for cholesterol

It's long been known that nuts are heart-healthy snacks, but a recent study shines a spotlight on a very specific type of nut: the Brazil nut. The surprising research results show that even a small portion of this South American nut can lower cholesterol levels as effectively as medications—all naturally and without side effects.

Brazil nuts can act as a natural support for lowering cholesterol levels.

A study in healthy volunteers found that consuming just 20 grams of Brazil nuts can lead to a significant reduction in LDL (bad) cholesterol and an increase in HDL (good) cholesterol. These effects occurred within hours of consumption and lasted for up to 30 days. Of particular note: The positive changes were more pronounced with a moderate intake (20 grams) than with a higher dose.

How do Brazil nuts affect cholesterol levels?

The cholesterol-lowering effect of Brazil nuts is due to their high content of unsaturated fatty acids and selenium. Selenium is an essential trace element with antioxidant properties and can prevent inflammation in the body. Additionally, Brazil nuts—like many other nuts—contain phytosterols. These plant substances inhibit the absorption of cholesterol in the intestines, thus contributing to lowering total cholesterol.

How many Brazil nuts are healthy?

The study results indicate that eating four Brazil nuts per month is sufficient to significantly improve cholesterol levels. However, due to their very high selenium content, they should not be consumed in excess, as overdosing can be harmful. The American Dietetic Association recommends eating no more than two to four Brazil nuts per day.

What does research say about other nuts?

Other nuts, such as pistachios, almonds, walnuts, and hazelnuts, are also known to have beneficial effects on blood lipid levels. Studies indicate that pistachios and walnuts, in particular, can effectively lower LDL cholesterol levels. However, Brazil nuts are known for their rapid and long-lasting effects after just one dose.