Nuts about seeds

Need another reason to snack on nuts? A recent study shows that pistachios and sunflower seeds may be the best choices for those wishing to lower their cholesterol levels.

The study, published in the Journal of Agricultural and Food Chemistry, analyzed the cholesterol-lowering phytosterol content of 27 different nuts and seeds. Researchers claim it was the first such investigation to compare the amount of phytosterols in different nut and seed varieties.

The clear-cut winners of the study were wheat germ and sesame seeds because they contained the highest overall level of phytosterols. But the researchers found that most people don’t eat enough of these for them to be good choices for consumers looking to cut their cholesterol. The most practical nutty snack they found would be the third and fourth place finishers — pistachios and sunflower seeds.

Others that ranked high on their list include pumpkin seeds, pine nuts, almonds, macadamia nuts, black walnuts, pecans, cashews, peanuts, and hazelnuts.

And although Brazil nuts and English walnuts ranked lowest, even these contain at least a small amount of phytosterols, scientists said. So really, any variety could offer some potential benefit.

A natural response to fibromyaligia

Q: I have fibromyalgia. Are there any natural alternatives that can help?

JVW: While there is no magic cure, my colleagues and I have found that herbal treatments can relieve some of the symptoms of this troublesome condition.

Fibromyalgia results in what herbalists call adrenal exhaustion. Therapy centers on adrenal tonics and adaptogenic herbs to help your body adapt and respond more normally to stress and to boost the immune system.

Fighting this complicated and mysterious syndrome with herbal treatments is best accomplished under the care of a qualified and knowledgeable health-care professional. But you may want to consider talking to him about taking St. John’s wort and Ginkgo biloba. These are usually the best and safest herbs to begin with. The typical doses are 300 milligrams of St. John’s wort extract (standardized to 0.3 percent total hypericin) three times a day and 40 milligrams of Ginkgo biloba (containing a 50:1 standardized extract) three times per day.

What is a…phytosterol?

Phytosterols are found only in plant-based foods and closely resemble the molecular structure of cholesterol. But unlike cholesterol, they are not easily absorbed by the body. Because of this, scientists believe that the compound can naturally block cholesterol from being absorbed, at least partially, by the digestive system, thereby lowering our overall cholesterol levels.

Sources:
Phillips, K. “Phytosterol composition of nuts and seeds commonly consumed in the United States,” Journal of Agricultural and Food Chemistry2005; 53(24): 9,436-9,435