By regularly consuming the healthy fatty acids they contain, walnuts can slow down harmful cholesterol in the body and thus potentiallyPrevent cardiovascular diseases. This is according to a recently published study on the health benefits of these nuts for cardiovascular health. In addition, daily consumption of walnuts could have a proven positive effect on cardiovascular health thanks to omega-3 fatty acids (alpha-linolenic acid).
Could walnuts stop cholesterol LDL of the harmful kind?
Eating about half a cup of walnuts per day for two years lowered levels of low-density lipoprotein (LDL) cholesterol during the study. This is known as “bad cholesterol”. The intake also reduced the number of total LDL particles and small LDL particles in healthy older adults, according to the new research. Previous research shows that dense LDL particles are more often linked to atherosclerosis, plaque formation or fatty deposits in the arteries. But the new research goes beyond LDL cholesterol levels. This allowed a complete picture of all lipoproteins and their impact on the potential to improve cardiovascular risk. The researchers evaluated whether regular consumption of walnuts, regardless of dietary habits or location, shows positive effects on lipoproteins. The study included 708 participants between the ages of 63 and 79 who were healthy, independently living adults residing in Barcelona, Spain, and Loma Linda, California.
After 2 years, the walnuts were able to reduce low-density cholesterol by an average of 4.3 mg/dL and total cholesterol levels by 8.5 mg/dL. Daily walnut consumption also reduced the number of total LDL particles by 4.3% and the number of small LDL particles by 6.1%. These changes in the concentration and composition of LDL particles are associated with a lower risk of cardiovascular disease. In individuals with high cholesterol levels, reductions in LDL cholesterol levels may be much greater following a nut-enriched diet. Eating a handful of walnuts every day is a simple way to promote cardiovascular health, according to the study authors. The results were similar in both groups, so the authorsthis studycan safely apply these to other populations. However, further research is also needed to clarify the different LDL results in men and women.
