Home > Archives > Nutrition Tips > Walnuts May Reduce Heart Disease Risk

Walnuts May Reduce Heart Disease Risk

Timeless Nutrition Tip

Eating walnuts may help reduce the risk of heart disease by lowering levels of "bad" cholesterol.

Walnuts May Reduce Heart Disease Risk

Researchers studied volunteers who had high levels of cholesterol in their blood. Walnuts are rich sources of n-3 and n-6 polyunsaturated fatty acids, which are known to lower blood cholesterol levels.

When volunteers included two to three walnuts per 1,850 dietary calories to their normal daily diets, they reduced blood levels of "bad" cholesterol by 27 percent. "Bad" cholesterol, or low-density lipoprotein cholesterol, can form harmful deposits in blood vessels that can block blood flow and increase heart disease risk.

Walnuts also lowered blood levels of "bad" cholesterol when accompanying low-fat diets, by roughly 7 percent. None of the volunteers gained weight during the walnut diets. The researchers presented their findings in the American Journal of Clinical Nutrition.

Other Nutrients in Walnuts

Oil lamp and walnut oil

Walnuts are a good source of magnesium, phosphorus and copper. Walnuts also provide protein and dietary fiber.

Walnuts are the only nut that contain a significant amount of omega-3 fatty acids!

Did you know?

  • Walnut oil was once used as lamp oil.
  • The walnuts grown commercially in the U.S. are known as "English walnuts" because they were first brought to our shores on British mercantile ships.

Heart Health Meal Plan Freebie - 6 Page PDF Download

Click the picture to download this helpful (FREE!) resource.

Heart Healthy Meal Plan Thumbnail

You may also find of interest...