When I started my journey toward good health, my lipid profile, an indicator of the condition of your cardiovascular system, was poor. I was not at immediate risk of dying of a heart attack, but if I didn’t take adequate care, my risk profile would significantly increase. Given my age, gender, and overall health a cautious Doctor might have prescribed me medicines to fix my lipid profile. Perhaps it was fortuitous that I did not meet any doctor and relied on improving my diet instead. The diet resulted in a complete reversal of my lipid profile significantly reducing my risk.

It may sound counter intuitive but I ate lots of good quality fat. Among the sources included walnuts, almonds, pumpkin seeds, flax seeds etc. These nuts and seeds have good quality Omega 3 and minerals. More importantly, these nuts and seeds work directly on your cholesterol, specifically your HDL (good cholesterol) and your LDL (bad cholesterol). My lipid profile, which I tracked, showed continuous improvement. My HDL went up, my LDL went down and my triglycerides went down. Doctors say that one of the most important ratio’s for cardiovascular risk is your Total cholesterol: HDL. My ratio is now 2.

In a study conducted by Penn State, almonds were shown to improve your cholesterol. A mixture of nuts and seeds were shown to even reverse the effects of years of high cholesterol which would result in plaque in your arteries. This effectively means that it is possible in some cases to even reverse the risk of cardiovascular disease. If you have been negligent or just did not discover your risks, it is not too late to start. Just remember to soak your nuts as this eliminate anti-nutrients; something that prevents nutrients in other food being absorbed.

Nuts and seeds in addition to reducing your risks of cardiovascular disease also contain protein and minerals which ensure a balanced diet. What are you waiting for?


Ritesh is a born again health enthusiast and holds a Certificate in Physiology from Harvard Medical School and a Certificate in Nutrition from Tufts University.