Want to reduce your risk of heart disease? Eat pistachios! There is growing evidence that shows a diet that includes tree nuts, such as pistachios, is associated with a reduced risk of heart disease.

Want some proof?

In a 2006 study, after just three weeks on a diet that included pistachios, significant decreases were seen in total cholesterol, LDL (bad fat) and increases were seen in HDL (good fat).¹

In a similar study in 2007, researchers found that in people with moderately high cholesterol, eating two to three ounces of pistachios daily over a four-week period improved their blood cholesterol levels, potentially leading to a reduced risk of heart disease.²

A is for ArginineArginine is one of the 20 amino acids that serve as the building blocks in protein. Arginine is not an "essential" amino acid; it is not essential to the diet, but can be made by the body from other substances. Arginine changes into nitric oxide, which causes blood vessel to relax (vasodilation). Preliminary studies suggests that arginine may help treat medical conditions such as atherosclerosis (clogged arteries), coronary artery disease, erectile dysfunction, heart failure, and peripheral vascular disease. Arginine is available in foods such as meats, poultry and nuts.!

Did you know that crunchy, delicious pistachios are rich in the nutrients like arginineArginine is one of the 20 amino acids that serve as the building blocks in protein. Arginine is not an "essential" amino acid; it is not essential to the diet, but can be made by the body from other substances. Arginine changes into nitric oxide, which causes blood vessel to relax (vasodilation). Preliminary studies suggests that arginine may help treat medical conditions such as atherosclerosis (clogged arteries), coronary artery disease, erectile dysfunction, heart failure, and peripheral vascular disease. Arginine is available in foods such as meats, poultry and nuts. that are thought to reduce hardening of the arteries? ArginineArginine is one of the 20 amino acids that serve as the building blocks in protein. Arginine is not an "essential" amino acid; it is not essential to the diet, but can be made by the body from other substances. Arginine changes into nitric oxide, which causes blood vessel to relax (vasodilation). Preliminary studies suggests that arginine may help treat medical conditions such as atherosclerosis (clogged arteries), coronary artery disease, erectile dysfunction, heart failure, and peripheral vascular disease. Arginine is available in foods such as meats, poultry and nuts. is beneficial because it helps make nitric oxideNitric oxide (NO) is made from the amino acid arginine. in the blood, and nitric oxideNitric oxide (NO) is made from the amino acid arginine. can prevent build-up along your arterial walls.³ All that is a fancy way of saying pistachios can help you keep your heart clean and clear and ready for action.

Phyto-what?

Everybody’s talking about cholesterol. Well, pistachios can help you with that, too. Thanks to something called phytosterolsPhytosterols, also referred to as plant sterols are a functional component found in plants that may reduce the risk of heart disease by lowering LDL cholesterol levels by blocking dietary cholesterol absorption. (which pistachios have in spades)⁴, pistachios can actually lower your absorption of dietary cholesterol from other foods.⁵ That means pistachios are looking out for you and helping to keep your cholesterol at bay.

Good Fats

We all need some fat in our diet. Fat adds flavor and helps us feel full longer. The trick is to choose foods that contain good fats (unsaturated) as opposed to bad fats (saturated). Pistachios are a great choice of snack because they contain almost 90% unsaturated fat, i.e. the good stuff. By replacing the saturated fatSaturated fat is the main dietary cause of high blood cholesterol. in your diet with mono and polyunsaturated fats, you may reduce your blood cholesterol levels and lower your risk of heart disease.⁶ So the next time you consider ordering french fries, choose a healthier, crunchier snack of pistachios instead.

The Cholesterol Police

Oxidation is a natural body process that can lead to cell damage. Like mini policemen, antioxidantsAntioxidants protect cells from damage caused by free radicals (compounds made during the metabolism of oxygen). can stop those chain reactions and prevent the damage. Pistachios contain high levels of the antioxidantsAntioxidants protect cells from damage caused by free radicals (compounds made during the metabolism of oxygen). luteinLutein is a carotenoid that is being studied in the prevention of certain eye disorders like age-related macular degeneration. , beta-caroteneBeta-carotene is a carotenoid that can be made into vitamin A in the body can be found in red, orange and dark green fruits and vegetables like carrots, sweet potatoes, mangos, spinach and broccoli. , and gamma-tocopherol, which can help reduce your cholesterol. In a study where people with high cholesterol added different amounts of pistachios to their diet, those who ate the most pistachios showed an almost 12% decrease in cholesterol, and, notably, a possible reduction of oxidized LDL (bad fat).⁷

References

1. Kocyigit, A., Koylu, A. A., & Keles, H. (2006). Effects of pistachio nuts consumption on plasma lipid profile and oxidative status in healthy volunteers. Nutr Metab Cardiovasc Dis, 16(3), 202-209.↑
2. Sheridan, M. J., Cooper, J. N. (2007). Pistachio nut consumption and serum lipid levels. J Am Coll Nutr, 26(2), 141-148 (2007).↑
3. Hu, F. B. (2003). Plant-based foods and prevention of cardiovascular disease: an overview. Am J Clin Nutr, 78(3), 544S-551.↑
4. Phillips, K. M., Ruggio, D. M., & Ashraf-Khorassani, M. (2005). Phytosterol composition of nuts and seeds commonly consumed in the United States. J Agric Food Chem, 53(24), 9436-9445.↑
5. Ostlund, R. E., Jr., Racette, S. B., & Stenson, W. F. (2002). Effects of trace components of dietary fat on cholesterol metabolism: phytosterolsPhytosterols, also referred to as plant sterols are a functional component found in plants that may reduce the risk of heart disease by lowering LDL cholesterol levels by blocking dietary cholesterol absorption., oxysterols, and squalene. Nutr Rev, 60(11), 349-359.↑
6. Institute of Medicine. (2002). Dietary Reference Intakes for Energy, Carbohydrate, FiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. , Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press.↑
7. Kay, C. D., Gebauer, S. K., West, S. G., Kris-Etherton, P. M. (2007). Pistachios reduce serum oxidized LDL and increase serum antioxidant levels. Penn State University. Presented at the Experimental Biology Conference, April 2007 in Washington, DC.↑