Walnut consumption improves health and reduces the risk of heart disease

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A brand new examine means that individuals who eat walnuts are inclined to have a decrease threat of coronary heart illness and more healthy consuming habits. Westend61 / Getty Pictures
  • Nuts, together with walnuts, are usually thought of a part of a nutritious diet attributable to their excessive ranges of protein, fiber, and wholesome fat.
  • Researchers from the College of Minnesota discovered that individuals who consumed walnuts had a greater threat of coronary heart illness than those that didn’t eat walnuts.
  • The analysis staff additionally reported that individuals who ate walnuts ate a more healthy weight loss plan general, gained much less weight, and had been extra bodily energetic in comparison with individuals who did not eat walnuts.

Nuts are usually thought of a part of a balanced weight loss plan Due to its excessive ranges of protein, fiber and wholesome fat.

New analysis from the College of Minnesota highlights one nut particularly – the walnut.

The outcomes point out that those that embrace this nut of their weight loss plan have some well being advantages, together with much less obesea larger high qualityalite weight loss planhigher Coronary heart illness threat Profile personly.

This examine, which was funded partially by the California Nut Fee, was lately printed within the journal Diet, metabolism and heart problems.

Though a nut is mostly regarded as a nut, it’s technically the seed of the fruit.

Nut bushes develop the pitted fruit, additionally referred to as the nut. When the fruit ripens, the outer half turns into a tough shell, which harbors the edible seed – the nut – inside.

A each day serving of walnuts is equal to 1 ounce, 1/4 cup, or 12-14 walnut halves, and accommodates a dietary breakdown consisting of:

  • 190 energy
  • 18 grams of fats (together with 13 grams of polyunsaturated fats)
  • 4 grams of carbohydrates
  • 4 grams of protein
  • 2 grams of dietary fiber
  • 1 gram sugar
  • No sodium or ldl cholesterol

Based on Lauren Pelehach Sepe, MD, a medical nutritionist at Kellman Well being Middle in New York, New York, walnuts are among the healthiest nuts you may eat.

She defined that it’s wealthy in wholesome fat, antioxidants and lots of important minerals Medical information right this moment. “Given their helpful dietary properties, walnuts are an necessary a part of a nutritious diet, as they supply a lot of vital well being advantages.”

Sepp mentioned walnuts provide extra well being advantages in comparison with different nuts as a result of they include probably the most omega-3 fatty acids — also referred to as n-3 fatty acids — than some other variety.

“Omega-3 fatty acids are naturally anti-inflammatory. They’ve additionally been proven to be decrease triglyceride ranges and scale back plaque formationIt is without doubt one of the mechanisms by which it reduces the chance of heart problems. ”

– Lauren Pelehach Sepe, Scientific Dietitian

Seib additionally cited a 2019 examine displaying that walnuts assist present cardiovascular advantages attributable to their results on the physique. intestine germs.

“A wholesome intestine microbiome has been linked to decrease ranges of irritation, which scale back the chance of heart problems, in addition to enhance Fat Profile, reduces threat metabolic illnessPlus many different well being advantages.

For the present examine, lead researcher Lynn Stephen, PhD, MPH, professor of epidemiology and neighborhood well being on the College of Minnesota College of Public Well being, mentioned the principle purpose was to find out whether or not nut customers had a greater dietary sample and a greater coronary heart threat issue. and blood vessels. Profile Over 30 years follow-up, in comparison with those that didn’t eat walnuts.

On this observational examine, Dr. Stephen and her staff used outcomes from the Coronary Artery Threat Improvement in Younger Adults (CARDIA) examine, which started throughout 1985-1986 with a cohort of greater than 5,000 Caucasian and black women and men aged 18-30 years. Outdated, and nonetheless continues right this moment.

The analysis staff examined information on 3,023 CARDIA individuals, together with 352 nut eaters, 2,494 different nuts eaters, and 177 non-nut eaters.

When inspecting bodily and medical measurements after 30 years, researchers discovered that those that ate walnuts confirmed a greater coronary heart illness threat profile, together with:

The researchers additionally decided that individuals who ate walnuts ate a more healthy weight loss plan general, gained much less weight, and examined much less. fasting blood glucose Focus, self-reported extra bodily exercise.

Dr. Stephen mentioned the outcomes weren’t stunning as a result of walnuts are a superb supply of plant-based n-3 fatty acids, extra particularly. Alpha-linolenic acid (ALA) and different antioxidants.

“Different nuts are nutritious and include fatty acids and antioxidants, however different varieties of nuts don’t include ALA, and the plant-based n-3 fatty acids,” she defined. MNT.

“I’ve been studying in regards to the well being advantages of walnuts for a few years – I needed to know if nut consumption was beneficially linked to heart problems. [cardiovascular disease] HEALTHY PROFILES IN CARDIA RESIDENTS”.

“I wrote one other paper On nut consumption related to cardiac phenotypes – that is systolic and diastolic operate – utilizing information from the CARDIA examine. Though the guts operate parameters of the adults had been inside regular ranges, the adults who ate the walnuts had higher values.”

— Lynn Stephen, PhD, MPH, lead creator of the examine

Based on Sepe, there is no such thing as a actual reply to what number of nuts an individual ought to eat per day to benefit from the well being advantages described within the examine.

Nonetheless, she recommended that one ounce per day, which is about seven walnuts or 14 walnut halves, might present advantages.

“It is simple so as to add them to your each day weight loss plan, or you may eat a bigger meal a couple of instances per week,” she defined. “The purpose is not a set quantity an excessive amount of, however to begin together with these and different nutrient-dense meals in your weight loss plan each day for optimum advantages.”

As for the following steps on this analysis, Sippy mentioned she’d wish to see extra analysis all of the mechanisms by which walnuts present well being advantages, particularly their impact on the intestine.

“This may occasionally lead not solely to a greater understanding of how walnuts scale back the chance of heart problems, but additionally for different well being circumstances,” she added.