Increasing dietary intake of walnuts, which contain heart-healthy fats, can have a significant effect on cholesterol levels and may reduce risk of cardiovascular disorders in humans.
For those concerned about cholesterol levels, walnuts are a good dietary choice. 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 of Journal of the American College of Cardiology reports on clinical research,as 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 is protective, actually undoing some of the effects of consuming high fat meals.
Walnuts and the Mediterranean Diet
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 that 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, and are found inflax seeds and walnuts.
Adding Heart-Friendly Walnuts to the Diet
- A bowl of oatmeal, seasoned with cinnamon and sprinkled with walnuts is a cholesterol-friendly way to start the day.
- Add walnuts to salads
- Walnut oil can be used as a salad dressing ingredient, included in a fresh pasta sauce, or used as a dip for bread.
If high cholesterol is a concern, consuming walnuts, with polyphenic compounds, is a natural approach to safeguarding cardiovascular health.
Further Reading:
Walnuts and Omegas-3s--Omega-3 essential fatty acids are crucial to human health. These healthful fats provide protection from a host of health problems including high cholesterol and high blood pressure, stroke, and from killer diseases such as cancer.
Sources:
- Integrating Complementary Medicine into Cardiovascular Medicine, American College of Cardiology, July 2005
- Nuts and Your Heart: Eating Nuts for Heart Health, Mayo Clinic
Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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