Core Insights - The article highlights the significant prevalence of dyslipidemia among Chinese residents, with a reported rate of 35.6% for individuals aged 18 and above, emphasizing the health risks associated with abnormal blood lipid levels [1] - A recent study published in a professional journal indicates that various nuts can effectively regulate blood lipids, with different types of nuts having distinct benefits [2] Summary by Categories Impact of Nuts on Blood Lipids - The study analyzed 76 randomized controlled trials and ranked six types of nuts based on their effects on total cholesterol, low-density lipoprotein (LDL), triglycerides, and high-density lipoprotein (HDL) [2] - The top three nuts for lowering total cholesterol are pistachios, almonds, and walnuts [2] - The most effective nuts for reducing LDL (bad cholesterol) are cashews, walnuts, and almonds [2] - Hazelnuts and walnuts are noted for their effectiveness in lowering triglycerides [2] - Peanuts are highlighted for their ability to increase HDL (good cholesterol) levels [4] Health Benefits of Nuts - Nuts are rich in dietary fiber, which aids in stabilizing blood sugar levels and promoting digestive health [5] - A study from Harvard University found that increased nut consumption is associated with a reduced risk of cardiovascular diseases and overall mortality in type 2 diabetes patients [5] - Regular nut consumption has been linked to improved survival rates in colon cancer patients, with a 42% increase in disease-free survival and a 57% increase in overall survival for those consuming nuts at least twice a week [6] - Daily nut consumption can help prevent obesity, with studies showing that eating about 28 grams of nuts daily reduces the risk of weight gain [9] - A survey involving 86,000 women indicated that those consuming 20 grams of nuts daily had a 35% lower risk of heart disease compared to those consuming less than 5 grams weekly [9] Cautions Regarding Nut Consumption - Nuts that are moldy should be avoided due to the risk of aflatoxins, which can cause liver damage and cancer [11] - Nuts with a rancid taste or smell should not be consumed, as this indicates spoilage [12] - Overly flavored nuts may contain excessive sugars, salts, or additives, which can lead to health risks such as hypertension and obesity [14]