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Walnuts are an excellent source of healthy fats, protein, vitamins, minerals, antioxidants, and fiber. Besides being a good addition to a healthy diet, are beneficial for your heart.
Consuming half a cup of walnuts a day can reduce bad cholesterol levels , according to a recent study published in the American Heart Association (AHA) journal Circulation.
High cholesterol contributes to an increased risk of cardiovascular disease, such as heart disease and stroke.
In the study funded by the California Nut Commission participated 708 older adults. One group added half a cup of walnuts every day to their usual diet for two years. The other group did not eat walnuts.
Study participants who ate walnuts modestly lowered their levels of LDL or “bad” cholesterol, as well as amount of LDL particles associated with risk of cardiovascular disease.
Why cholesterol matters
Too much of the bad type (LDL), or not enough of the good type (HDL), increases the risk of cholesterol building up slowly on the inner walls of the arteries that feed the heart and brain.
The AHA explains that cholesterol can bind with other substances and form a hard deposit that narrows the arteries and makes them less flexible, a condition known as atherosclerosis. If a blood clot forms and blocks one of these narrow arteries , it can lead to a heart attack or stroke.
Nuts and their benefits for the heart
Eating walnuts can lower cholesterol and low-density lipoprotein (LDL) triglyceride levels, help reduce inflammation and reduce the risk of developing blood clots that can lead to a heart attack and death.
Walnuts are rich in omega-3 fatty acids and are associated with higher rates of sick leave from heart disease and stroke.
Other contributions of walnuts to promote heart health are fiber, vitamin E, sterols and L -arginine . L-arginine is a substance that the Mayo Clinic explains can help improve the health of the walls of the arteries by making them more flexible and less prone to blood clots that can block blood flow.
In a large study conducted by researchers at the Harvard School of Public Health in which data from more than 210, 000 health professionals during 32 years, it was found that those who ate an ounce of walnuts five or more times per week had a risk 14% lower cardiovascular disease and risk 20% lower coronary disease.
Since they are high in calories, it is important to limit portions. The AHA notes that the serving size is a small handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter.
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