Pistachio nuts are seed fruit of the pistachio tree (Pistacia vera) and a close relative of cashews. This tree is native primarily to the Middle East, especially Turkey and Iran. Although the shells naturally have a light brown color, processors sometimes dye the outer shell red or green.
Nutrition Information
Pistachio nuts are a nutritious snack and contain:
Thiamin (vitamin B1) helps your body change carbohydrates into energy Potassium is a mineral that helps offset the harmful effect of sodium on blood pressure Phytosterols and cholesterol have a similar structure and activity in your intestine to lower cholesterol absorption Magnesium is a mineral, and a deficiency is associated with higher levels of low-density lipoprotein (LDL) Vitamin B6 may play a role in reducing your risk of heart disease Calories: 158 per ounce (49 kernels)
Additionally, pistachios contain fiber and high amounts of polyunsaturated and monounsaturated fats, which are linked to improving cholesterol levels and promoting heart health.
Pistachios’ Effect on High Cholesterol
Some studies examining the effects of pistachios nuts on cholesterol involved people with and without high cholesterol levels who consumed pistachios as about 15 to 20% of their daily caloric intake.
In one study, eating 3 ounces of pistachio nuts per day, about two handfuls, for 1 month raised high-density lipoprotein (HDL), which is a healthy type of cholesterol, up to an average of 15%.
Low-density lipoproteins (LDL) and triglycerides appeared to be slightly lower in these studies, but not significantly. The researchers recommend future studies to confirm their findings.
Pistachios Help Patients With Metabolic Syndrome
A high triglyceride level and a low HDL cholesterol level are among the criteria for a metabolic syndrome diagnosis. The more risk factors you have, the higher your risk for stroke, diabetes, and heart disease.
Other risk factors include:
A large “apple-shaped” waistline indicating excess fat in your abdominal areaHigh blood pressure, or if you’re taking medication to treat this conditionHigh fasting blood sugar, or if you’re taking medication to treat this condition
In a 24-week study of 60 people with metabolic syndrome published in the journal Nutrition, researchers prescribed a standard diet and exercise protocol to all participants and added unsalted pistachios as 20% of caloric intake for half of them.
The pistachio-eating group showed a statistically significant improvement in comparison to the control in several parameters, including:
Total cholesterolLDL cholesterolWaist circumferenceFasting blood glucose
High Calories
Pistachios, as well as other nuts, can contain a lot of calories due to their high-fat content. If you eat 3 ounces of pistachio nuts, you just added 474 calories to your daily intake. Although this may seem like a high-calorie snack, the studies did not see any significant weight gain in the participants eating pistachio nuts on a daily basis.
Bottom Line
Pistachios are a healthy snack to add to your diet. They may also help with raising your good cholesterol levels, but further study is needed.
