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Let’s Go Nuts With Walnuts For Better Heart Health


Walnuts are the round, single-seeded fruits of the walnut tree. Considered as a “brain food,” walnuts have a delicious taste and crunchy texture.

Along with high amounts of biotin, copper, manganese, molybdenum, and biotin, one-quarter cup of walnuts provides more than 100 percent of the daily recommended value of plant-based omega-3 fats. It also produces an oil that is known for its anti-aging properties and is a rich emollient.

According to experts, walnuts are packed with antioxidant polyphenols that may help slow the growth of breast cancer. Aside from this, the exceptionally nutritious nuts are also a rich source of alpha-linolenic acid (ALA), which is an omega-3 fatty acid known to boost the health of the heart and lower inflammation at very easy-to-achieve doses.

In a study published in the Journal of the American Heart Association, results revealed that walnuts can contribute to better heart health. For the six-week study, participants were assigned to three different low saturated fat diets:

  1. A diet that includes whole walnuts
  2. A diet that did not contain walnuts but contains the same ALA and polyunsaturated fatty acids.
  3. A diet that did not contain walnuts and had another type of fatty acid.

After the given period, the diet with walnuts was found to have the most significant benefits like lower central diastolic blood pressure which can help lower the participant’s risk of developing cardiovascular disease. Meanwhile, all the diets were discovered to have a positive effect on cardiovascular risk factors such as arterial stiffness, brachial pressure, cholesterol, and blood pressure.

Penny Kris-Etherton, distinguished professor of nutrition at Penn State, says that:

"When participants ate whole walnuts, they saw greater benefits than when they consumed a diet with a similar fatty acid profile as walnuts without eating the nut itself. So, it seems like there's a little something extra in walnuts that is beneficial—maybe their bioactive compounds, maybe the fiber, maybe something else—that you don't get in the fatty acids alone."

The results only show that walnuts could be useful in our lives. There are many ways to incorporate walnuts in your diet. Simply add them to your smoothies or roast them with a little salt and honey.

Walnuts can also be used in many desserts and baked goods such as cookies, cakes, and the popular banana walnut bread.


Other Exciting Benefits Of Walnuts


Support Brain Health – Your cognitive function may benefit from the neuroprotective compounds (folate, melatonin, and vitamin E) found in walnuts.

Improve Metabolism - Walnuts contains minerals that are beneficial to metabolic growth and development, digestion, nucleic acid syntheses, and sperm generation. Along with EFAs, some of its important minerals are copper, calcium, iron, selenium, magnesium, manganese, potassium and zinc.

Control Diabetes – Studies have found that the high amounts of polyunsaturated and monounsaturated fats in walnuts can help lower the risk of developing Type 2 diabetes.

Reduce The Risk Of Cancer – Walnuts have cancer-fighting properties which can help the body lower its risk of developing certain types of cancer including breast and prostate cancer.

Maintain Healthy Weight - Walnuts are a rich source of protein and fiber, thus consumption of these can help you feel full for a number of hours

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