Walnuts and CholesterolCan Eating Walnuts Improve Cardiovascular Health?
Walnuts play an important role in how the body handles cholesterol. If you are looking at natural ways to improve cardiovascular health, eating walnuts may help.
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 CholesterolIf 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 MealsThe 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 DietInterestingly, 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
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
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
The copyright of the article Walnuts and Cholesterol in Natural Medicine is owned by Melody Rhodes. Permission to republish Walnuts and Cholesterol in print or online must be granted by the author in writing.
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