Nuts are good for your health, they are full of fiber, healthy fats, and other important nutrients. But a recent study shows that walnuts are especially beneficial. Read on to find out why you should be adding them to your diet.
The Study
The Walnuts and Healthy Aging Study tracked 708 healthy adults between the ages of 63 and 79 living in Loma Linda, CA, and Barcelona, Spain. The participants were split into two groups. One added a quarter cup of walnuts to their daily diet while the others did not eat walnuts at all.
After two years, it was found that LDL cholesterol (aka bad cholesterol) levels were somewhat lower in the walnut group. Researchers feel that the effects would be more pronounced in people with elevated cholesterol. However, there is no evidence to establish if this is the case.
Earlier studies have been conducted supporting walnuts’ cholesterol-lowering effects. But this study lasted longer than past studies.
However, it’s unclear which foods the people that ate walnuts were replacing. Researchers speculate if walnuts replaced unhealthy foods, it would have greater benefits than if they placed healthy foods.
Other Findings
The concentration and size of the LDL particles in study participants were also analyzed. The walnut eaters had lower levels of smaller, denser particles which are more likely to cause heart disease, heart attacks, and strokes. They also had decreased levels of intermediate-density lipoproteins which are also linked to poor cardiovascular health.
Furthermore, the people that ate a quarter cup of walnuts, which is about 190 calories, did not experience weight gain.
Earlier studies have shown that eating nuts regularly lowers the risk of heart disease and that walnuts are particularly beneficial,
In 2018, an obesity and nutritional epidemiologist at Harvard-affiliated Brigham and Women’s Hospital published a review of 26 controlled trials of more than 1000 people examining how eating walnuts affects a person’s heart health. Findings showed that walnut-rich diets lower total cholesterol, LDL cholesterol, and triglycerides, the most common type of fat found in the bloodstream.
Why Walnuts are Good for the Heart
Walnuts are rich in unsaturated fats. They have an especially high content of alpha-linolenic acid (ALA) which contributes to the production of omega-3 fatty acids EPA and DHA which are known for their heart-protecting properties.
So, what are you waiting for? Get your daily dose of walnuts today!