The nut may help your heart health in the following ways.
Nuts are a great snack item to reach for if you're searching for something to keep you satisfied for a long time because they're high in healthy fats and protein. Not to mention that there are so many varieties to choose from (or mix and match!) that you can easily take with you on the move.
Recent research highlights walnuts, indicating that these omega-3-rich nuts should not be overlooked in your trail mix sandwich bag. Walnuts may lower your LDL, or harmful cholesterol levels, which may reduce your risk of heart disease, according to a study published in the American Heart Association's flagship magazine, Circulation.
Researchers studied what happened when healthy persons aged 63 to 79 (68 percent of whom were women) were advised to eat half a cup of walnuts every day for two years. The results were then compared to individuals who did not consume walnuts. At the end of the research, they discovered that daily walnut eaters slightly reduced low-density lipoprotein (or LDL) cholesterol.
The overall amount of LDL particles in the walnut eaters was 4.3 percent lower than in the non-walnut eaters. These benefits were more prominent in males than in women, with men reporting a 7.9% reduction in LDL levels compared to only a 2.6 percent reduction in women.
"This is an excellent study to help illustrate and reaffirm the benefits of including good fats in your diet, such as those found in walnuts, on your heart health," Mia Syn, MS, RD, tells Eat This, Not That! "However, it's crucial to keep in mind that no single food may make or break your overall health."
Keep in mind that four of the study's researchers received funding from the California Walnut Commission (CWC), and three of them served on CWC advisory panels, so keep that in mind before declaring walnuts to be the ultimate heart health booster.
"While we must acknowledge that the study was industry-funded and that it's difficult to establish causation," Abby Langer, RD tells Eat This, Not That! "The reality remains that we do feel that nuts are an extraordinarily healthy meal." "Walnuts are high in fiber, vitamin E, magnesium, and protein, in addition to the healthy fats they contain. Because of their great taste and crunch, they can give much satisfaction to meals and snacks!"