How you may lower cholesterol with nuts. Can you use nuts to lower your risk of heart disease? Today we explore growing evidence pointing to nuts as helping to reduce the risk of cardiovascular disease. I look forward to focusing on one of my go-to nuts, walnuts.
A 2019 meta-analysis (an analysis of a collection of research studies) concluded that “walnut consumption is associated with a lower risk of cardiovascular disease incidence and mortality.” Walnuts appear to lower the chances of coronary heart disease incidence and mortality. They can also lower the risk of a heart arrhythmia known as atrial fibrillation.
Now comes a new study, one that examines whether adding walnuts to a daily diet for two years influences cholesterol levels among older adults. The conclusions are in line with the meta-analysis, with the newer evaluation finding:
Including walnuts in the diet decreased total cholesterol and modestly lowered LDL (“bad”) cholesterol levels.
The researchers also looked specifically at a subclass of LDL cholesterol. Small dense LDL particles are linked to atherosclerosis, a condition in which fatty deposits build up in the arteries. Walnuts reduced both the number of total LDL particles, as well as small LDL ones.
Is the study perfect? No. The participants were not blinded; they knew it they were in the walnut group or not. The subjects lived in the real world, one in which researchers could not control co-variables such as diet.
Oh, one more thing: Guess who paid for the walnut study? The California Walnut Commission, a group that represents the walnut growers and handlers of California. Still, the research results align with a growing body of literature showing the health benefits of walnuts.
Here’s some more good news for those of you who enjoy nuts: It’s not just walnuts that promote improvement in cholesterol levels. Nuts high in mono- or polyunsaturated fatty acids (especially almonds, hazelnuts, macadamia nuts, pecans, pistachios, and today’s focus — walnuts) may improve serum cholesterol.
Of course, nuts are not for everyone. Those with nut allergies know this. Nuts also have a lot of fiber. A nut-rich diet may not be appropriate for individuals requiring a low-fiber diet (for example, those with chronic bowel strictures or acute bowel inflammation).
Walnuts are rich in fiber and omega-3 fatty acids. The nuts also have bountiful alpha-linolenic acid, the vegetable omega-3 fatty acid, the highest polyphenol content of all nuts, and phytomelatonin. The upsides of all of this?
- Lower LDL cholesterol
- Improved quality of LDL particles (making them less likely to enter the walls of your arteries and build up fatty collections, in turn leading to cardiovascular diseases)
- No unwanted weight gain, despite the high-fat content of walnuts. Fortunately, our nut of the day is high in healthy vegetable fat.
Nuts can be quite beneficial for your health, even if the associated drop in cholesterol associated with walnut consumption is modest. Just limit the walnuts to a handful daily. Thank you for joining me today.
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