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Effects of Walnuts on Cholesterol Levels

Walnuts are not only a great snack, but a dietary "super food" as well. Just a handful a day provides significant heart-healthy benefits. The American Diabetes Association states that walnuts contain polyunsaturated or "healthy" fats which help lower bad (LDL) cholesterol-a major risk factor for heart disease.

  1. Research

    • Walnuts can substantially reduce cholesterol. The American Journal of Clinical Nutrition tested the effects of nut consumption on a group of individuals and found that total cholesterol was significantly reduced after consumption of walnuts. The reduction in total cholesterol was due to the reduction in LDL cholesterol.

    Omega-3

    • Walnuts are packed with polyunsaturated fatty acids. These are healthy fats high in Omega-3, known for it's cholesterol-lowering properties.

    L-arginine

    • According to the Mayo Clinic, walnuts contain L-arginine, which helps keep blood vessels healthy and elastic.

    Fiber

    • All nuts contain fiber, which helps reduce overall cholesterol levels.

    Diet

    • To jump start cholesterol reduction, replace unhealthy (saturated) fats found in foods like full-fat dairy and red meat, with healthy fats like monounsaturated and polyunsaturated fats found in walnuts.

      Even though walnuts offer great health benefits, their calorie count is high, so keep the portions relatively small. The Food and Drug Administration (FDA) recommends consuming 1.5 ounces of walnuts per day for maximum benefits.

    Conclusion

    • Incorporate walnuts into a well-balanced diet and reap the benefits of lower cholesterol, reduced risk of heart disease, and a healthier you.

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