Increasing dietary intake of walnuts, which contain heart-healthy fats, can have a significant effect on cholesterol levels and cuts risk of cardiovascular disorders in humans.
Walnuts and Cholesterol
If you are concerned about cholesterol levels, walnuts are a good dietary choice. The nuts can be eaten to replace some of the harmful saturated fats in your diet. Nutritious walnuts offer protein, fiber, B vitamins, minerals, and antioxidants. As well, walnut extracts or polyphenic compounds actually prevent the oxidization of cholesterol, which contributes to harmful plaques that can cause strokes and heart disease.
As reported in a 05/10/06 Riverside Online article: "Cholesterol: The Best Foods to Lower Your Cholesterol and Protect Your Heart", (content provided by the the Mayo Clinic), studies show that walnuts reduce blood cholesterol. A diet that includes 20% of calories derived from walnuts may reduce LDL cholesterol by 12%. A suggested serving is approximately 1/3 cup of walnuts.
Walnuts Counter Effects of High Fat Meals
The 2006 edition ofJournal of the American College of Cardiology reports on clinical research reported in "Acute Effects of High-Fat Meals Enriched With Walnuts or Olive Oil on Postprandial Endothelial Function", which showed that walnuts helped to reduce the onset of inflammation and oxidation in the arteries, which can follow in the wake of a meal that is high in saturated fat. It appears that the fat in walnuts renders a protective effect, actually undoing some of the effects of consuming high fat meals.
Walnuts and the Mediterranean Diet
Interestingly, walnuts are part of the traditional Mediterranean diet (seafoods, nuts and seeds, whole grains, fruits and vegetables, legumes and wine, and smaller amounts of processed foods), which is believed to reduce the risk of cardiovascular disease and heart attack by 50%.
Walnuts Contain Healthful Compounds
- Alpha-linolenic acid (a plant-based omega 3 fatty acid)
- Antioxidants
- Arginine (an amino acid which the body uses to produce nitric oxide)
- Gamma-tocopherol (vitamin E)
- Melatonin
Health practitioners are urging the public to increase daily amounts of omega-3 fats. These are available in fatty fish, in flax seeds, and are found in walnuts.
Adding Walnuts to Your Diet
- A bowl of oatmeal, seasoned with cinnamon and sprinkled with walnuts is a cholesterol-friendly way to start the day.
- Walnuts can be added to breads and muffins
- Forego serving sausages or bacon with pancakes and waffles and add walnuts to these batters instead.
- Add walnuts to salads (replacing cheese or luncheon meat)
- A good quality walnut oil can be used as a salad dressing ingredient or included in a fresh pasta sauce or you can dip bread into it.
If high cholesterol is a concern, walnuts make a perfect snack. The next time you feel like nibbling, grab a handful of crunchy walnuts. Walnuts and cholesterol share an important health connection that humans can benefit from.
Further Reading:
The Cholesterol Friendly Benefits of Walnuts
Nuts and Your Heart: Eating Nuts for Heart Health
References:
Integrating Complementary Medicine into Cardiovascular Medicine, American College of Cardiology, July 2005
