Maintaining heart health is of utmost importance and lowering cholesterol is a crucial part of this process. Proper nutrition is a key player in this regard. There are numerous foods that aid in this, but one of the most effective is the walnut. As per data published on Eating Well, consuming 30 to 60 grams of walnuts daily for two years can decrease total cholesterol and «bad» cholesterol by approximately four percent.
So, what makes walnuts so beneficial? High levels of LDL (low-density lipoprotein), also known as «bad» cholesterol, contribute to the accumulation of fatty deposits in the arteries, thereby increasing the risk of heart disease and stroke. On the other hand, HDL (high-density lipoprotein), or «good» cholesterol, aids in removing excess cholesterol from the bloodstream. Nutritionist Wendy Bazilian likens this process to the work of garbage trucks that remove waste, recycle it, and eliminate it from the body.
Walnuts are a rich source of fiber, even though they might not be the first food that comes to mind when we think about fiber-rich foods. However, a single serving of walnuts contains two grams of fiber, making them an excellent choice for adding this nutrient to your diet. Fiber aids in lowering cholesterol by binding to it in the digestive system and helping to excrete it from the body, explains nutritionist Samantha Devito.
But the benefits of walnuts don’t stop there. They are also rich in healthy polyunsaturated fats, including alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that helps regulate LDL cholesterol and triglycerides. These healthy fats stimulate cells to remove LDL particles from the bloodstream, further lowering «bad» cholesterol. Walnuts also contain antioxidants, such as polyphenols, which act as protective agents for the body. These substances neutralize free radicals, reduce oxidative stress, and inflammation – key factors that contribute to the development of cardiovascular diseases. Polyphenols help prevent cell damage and support overall health.
Another benefit of walnuts is their positive effect on gut health. They stimulate the growth of beneficial bacteria in the gut, which is associated with improved metabolism and lower cholesterol. A healthy gut microbiome has a positive effect on the heart and blood vessels, helping reduce harmful cholesterol and strengthening overall health. In addition, walnuts help regulate appetite and prevent overeating, making them an excellent snack for those watching their weight and wanting to maintain a healthy lifestyle. The rich composition of walnuts, which includes proteins, fibers, and healthy fats, provides long-lasting satiety, which can help reduce the intake of other less nutritious foods.
