The quest of maintaining low cholesterol level has always been a hot topic, especially in recent years, when studies show that high levels of cholesterol are found even in 20 year old patients;
So what is cholesterol? It is a waxy, fat-like substance produced naturally by the liver and also obtained from animal-based foods like meat, eggs, and dairy. Cholesterol is essential for building cell membranes, producing hormones, aiding digestion, and supporting overall body function.
Then what is the catch?
Cholesterol travels in the blood via lipoproteins, which are classified as two types of cholesterol:
- LDLc (Low-Density Lipoprotein): Often called “bad” cholesterol, high levels can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke.
- HDLc (High-Density Lipoprotein): Known as “good” cholesterol, HDLc helps remove excess LDLc from the bloodstream and transport it back to the liver for breakdown.
While cholesterol is essential, excessive levels, particularly of LDLc, can be harmful. Factors such as a diet high in saturated and trans fats, obesity, diabetes, and genetics can raise cholesterol levels. Maintaining a balance between LDLc and HDLc is crucial for cardiovascular health. Too much LDLc or too little HDLc can contribute to atherosclerosis, which narrows arteries and may cause heart attacks or strokes.
While statins, the most prescribed medicine for very high levels of cholesterol, are effective, they may have side effects like muscle pain, digestive issues, elevated liver enzymes, and more. In milder cases, on the other side, it is worth looking at a more natural remedy
A study highlighted by Dr. Sarah Brewer reports that just 20 g of Brazil nuts can significantly improve cholesterol balance. The effect begins within 6 hours and can last up to 30 days, even from a single serving. This is one of the most striking findings in nutrition research - very small doses producing long-lasting lipid improvements.
Ten adults aged 23 to 34 years, were asked to eat different quantities of Brazil nuts on 4 separate occasions. They followed a balanced diet, low in selenium, and fasting blood samples were taken at several points during the first day, at 48 hours, then 5 and 30 days after eating either no Brazil nuts, or different size portions. While their total cholesterol levels did not change, there was a rapid improvement in overall cholesterol balance after eating Brazil Nuts.
Even more interesting is that more than 20 g did not have a higher effect on the cholesterol balance, and this was enough to keep LDLc low for a whole month (see Figure 2 and Figure 3 from the article “Brazil Nuts Have Miraculous Effects On Cholesterol Balance“). So 1 nut is not enough, while too many would rather increase your calorie intake.
Why Brazil Nuts Work So Well
These large Amazonian nuts have secret super powers:
- Selenium power: Brazil nuts are the richest natural source of selenium, a mineral linked to antioxidant activity and improved lipid metabolism. 1 nut contains 50 mcg to 300 mcg selenium depending on the selenium content of the soil in which the tree grows;
- Healthy fats: Their unsaturated fats help shift cholesterol ratios in a favorable direction.
Potent effect at low doses: Unlike most foods, Brazil nuts show measurable effects from very small amounts. - Fights inflammation - modulating anti-inflammatory and antioxidant systems; reducing the risk for chronic disease – another test shows this effect lasted again for at least 30 days after a single serving of 20 g.
And a kind reminder of the foods high in saturated and trans fats, which to avoid:
Foods High in Saturated Fat
Animal-based sources
Fatty cuts of beef, pork, and lamb
Sausages, hot dogs, bacon
Butter, ghee
Cheese and full‑fat dairy (whole milk, cream, ice cream)
Poultry skin (chicken, turkey)
Lard and tallow
Plant-based sources
Coconut oil
Palm oil and palm kernel oil
Cocoa butter (found in chocolate)
Foods High in Trans Fat
(Artificial trans fats come mainly from partially hydrogenated oils, though many countries have restricted them. Some foods may still contain small amounts.)
Commercial baked goods (cookies, pastries, cakes, pie crusts)
Packaged crackers and microwave popcorn
Fried fast foods (french fries, fried chicken, doughnuts)
Margarine sticks and some vegetable shortening
Non‑dairy coffee creamers
Some frozen pizzas and processed snacks
Further Reading
For more information on the topics discussed in this article, check out these sources:
- Journal of Nutrition and Metabolism (2011), Authors: Cominetti, C., de Bortoli, M. C., Garrido Jr., A. B., & Cozzolino, S. M. F. Title: “Brazil nut consumption improves selenium status and glutathione peroxidase activity and reduces atherogenic risk in obese women.”;
- European Journal of Nutrition (2015), Authors: Cardoso, B. R., Duarte, G. B. S., Reis, B. Z., & Cozzolino, S. M. F., Title: “Brazil nuts: nutritional composition, health benefits and safety aspects.”;
- National Library of medicine (2014), Authors: Elisângela Colpo 1, Carlos Dalton D A Vilanova 2, Luiz Gustavo B Reetz 3, Marta M M F Duarte 4, Iria Luiza G Farias 3, Daiane F Meinerz 2, Douglas O C Mariano 2, Raquel G Vendrusculo 5, Aline A Boligon 6, Cristiane L Dalla Corte 2, Roger Wagner 5, Margareth L Athayde 6, João Batista T da Rocha. Title: “Brazilian nut consumption by healthy volunteers improves inflammatory parameters”;
- Nutritional Medicine (2016), Authors: Dr Sarah Brewer, Title: Brazil Nuts Have Miraculous Effects On Cholesterol Balance.