Improve cholesterol 20 points with this tasty nut
Brazil nuts have a high content of Selenium, an essential nutrient in human health. They are also high levels of monounsaturated fatty acids (MUFA), and actually a higher than any other nut of saturated fatty acids. MUFAs have been shown to reduce total cholesterol and LDL (low density lipoprotein). A study conducted in Brazil showed that in 10 healthy volunteers (6 men, 4 women), consumption of 20g (approximately 4 individual nuts) of brazil nuts, lowered LDL (“bad cholesterol”) cholesterol by approximately 20mg/dL by 48 hours after consumption and the changes persisted for 30 days – a 23% reduction. The high density lipoprotein cholesterol (HDL-c, “good cholesterol”) was also increased by approximately 15mg/dL – a 32% increase- which also persisted at 30 days, and total cholesterol was not significantly changed. What explains such profound effects? Food, unlike medications, are complex and likely have multiple benefits. It has been known for many years that nuts can be heart healthy. But the Brazil nut seems to be unique in its profound lipid lowering benefits. There are 20 different selenoproteins which have selenocysteine at their active centers. Some selenoproteins, for example, glutathione peroxidase and thioredoxin reductase, are important antioxidant enzymes, which have the effects of diminishing inflammation and effecting lipid profiles.
However, take caution when consuming brazil nuts, or when taking selenium supplements. There have been cases of severe toxicity and poisoning resulting in death from fulminant liver failure when over-consuming brazil nuts or when over-dosing on selenium supplements. The safe upper limit of selenium is 400mcg/day in adults. One brazil nut contains 100-155mcg of selenium. Therefore, 4 brazil nuts exceeds the upper limit of selenium recommended per day. My advice, is if you want to use brazil nuts to help lower LDL-c and increase HDL-c, consume 4 brazil nuts 1-2 times per month, and probably no more than once a week. In this particular study, liver and kidney labs tests in the hours, days, and 1 month after consuming the brazil nuts were normal and unchanged.
How does this compare with the ubiquitous statin drugs on the market? Moderate-intensity statins are expected to lower LDL cholesterol by 30-50%, and change HDL-c by less than 10%. High-intensity statins should lower LDL-c by 50% or more and similar changes to HDL-c as moderate-intensity, increase less than 10%. With warnings like “Higher doses and high-intensity statins pose a greater risk of rare, but serious side effects, such as muscle breakdown that can lead to permanent kidney damage, coma, and possibly death.” This is referring to rhabdomyolysis, an uncommon complication most doctors have witnessed at least once. More common side effects include muscle pain or fatigue or elevated liver enzymes. There are also less common or rare side effects of statins including interstitial lung disease and statin-induced autoimmune myositis.
The use of statins has increased sharply in recent years, and they are now among the most widely prescribed medicines in the United States. Twenty-two percent of Americans 45 years and older take a statin drug, according to the most recent data from the national Health and nutrition Examination Survey (NHANES). In 2012, as a class, statins generated almost $17 billion in sales.
Lifestyle modifications like diet and exercise can improve lipid profiles and cardiovascular risk by approximately 10%. When you combine this with the results of the Brazil study, it approximates results you see with statin drugs. If you’re already on a statin recommended by your doctor, you may be able to reduce your dose with a simple dietary intervention such as eating 4 brazil nuts a month, as well as smart lifestyle interventions. Just remember not to overdo it. Brazil nuts can be a healthy addition to a natural medicine approach to holistic health.
Leann Silhan, MD
Reference:
Colpo E. J Nutr Metab. 2013; 2013: 653185