Eating walnuts every day reduces bad cholesterol and cardiovascular disease risk. New research suggests that eating about ½ cup of walnuts daily modestly lowers levels of low-density lipoprotein (LDL) cholesterol, known as "bad cholesterol and reduced the number of total LDL particles, a predictor of cardiovascular disease risk.
The research was conducted by the American Heart Association's flagship journal Circulation.
Walnuts are rich in fiber, vitamins, carbohydrates, and omega-3 fatty acids, which have been shown to have a beneficial effect on cardiovascular health.
Researchers have shown that small, dense LDL particles are correlated with atherosclerosis, the plaque or fatty deposits that build up in the arteries. A new study looks at the impact of eating walnuts daily on lipoproteins to improve cardiovascular risk.
The study authors suggest that the consumption of a handful of walnuts every day can promote cardiovascular health. According to them, healthy fats in walnuts won't make you gain weight if eaten in moderate amounts.
The American Heart Association notes that walnuts are a rich source of omega-3 fatty acids, the same heart-healthy fat found in oily fish. According to the latest study, they improve the quality of LDL particles.
"While this is not a tremendous decrease in LDL cholesterol, it's important to note that at the start of the study all our participants were quite healthy, free of major non-communicable diseases. However, as expected in an elderly population, close to 50% of participants were being treated for both high blood pressure and hypercholesterolemia. Thanks in part to statin treatment in 32%, the average cholesterol levels of all the people in our study were normal," study co-author Emilio Ros said.