Increasing dietary intake of walnuts, which contain heart-healthy fats, can have a significant effect on cholesterol levels and cuts risks of cardiovascular disorders in humans.
If you are concerned about your 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 via the Mayo Clinic, 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.
The Journal of the American College of Cardiology reports on a study that 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.
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%. As reported in the Annals of Internal Medicine, the Mediterranean diet is ideal for lowering cholesterol levels and for curbing cardiovascular disease.
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.
If you are worried about cholesterol, walnuts are a perfect snack. The next time you feel like nibbling, grab a handful of crunchy walnuts. Walnuts and cholesterol share an important health connection, one you can benefit greatly from.