Walnuts have been shown to lower C-Reactive Protein (CRP) and LDL (bad) cholesterol, both factors in the formation of heart disease. They are good sources of protein, making them an ideal meat substitute.
Benefits for a Healthy Heart
Besides being tasty, walnuts are loaded with Omega-3 fatty acids. Omega-3s have wonderful anti-inflammatory properties, and some doctors are more convinced than ever that inflammation, rather than cholesterol, is the main contributing factor to heart disease. According to one study involving a "walnut diet," wherein walnuts replaced approximately 32% of fat, arterial cell wall function improved in patients with high cholesterol. Persons who have had a heart attack would do well to add walnuts to their diet.
Walnuts May Relieve High Blood Pressure and Reduce Harmful Molecules
Hypertension, or high blood pressure, is generally controlled by some form of medication. Certain foods, such as walnuts, can be beneficial in helping maintain blood pressure within normal limits. In addition, a study published in the Journal of Nutrition showed that walnuts and walnut oil lowered CRP levels and increased levels of Omega-3 fatty acids. Another study in Spain revealed that walnuts may protect arteries after a high-fat meal. There is much to be discovered in this area.
Brain Food for Better Thinking
The appearance of a walnut actually resembles a brain. This is interesting since walnuts are perpetually under scrutiny as a great "brain food." The human brain consists of more than 60% fat. The neurons of the brain need the vital Omega-3 fatty acids for proper functioning. Decreased levels of Omega-3's have been linked in various studies to depression, Attention Deficit Hyperactivity Disorder (ADHD), behavioral problems, and other conditions.
Four Walnuts A Day May Keep the Doctor Away
One may reasonably wonder just how many walnuts a day would be helpful. Consuming just four walnuts daily, in a study involving 10 adults, raised the levels of Omega-3 in those persons. The levels remained raised even after two weeks of stopping the walnuts. Thus, barring an allergy to walnuts, eating them could not hurt and may likely help anyone interested in improving their health.
The walnut is one of nature's gifts to humankind. Enjoy them!
Sources:
National Institutes of Health, Abstract: A walnut diet improves endothelial function in hypercholesterolemic subjects: a randomized crossover trial. Nunea, Ros E., et. al.
The World's Healthiest Foods. The George Mateljan Foundation (whfoods.org). Walnuts.
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