Heart Health Tips: Do Walnuts Benefit Your Heart?
Looking for high blood pressure diet foods? A new study from the University of Munich Medical Center in Germany indicates that a diet enriched with walnuts may reduce heart disease risk naturally, by lowering levels of two major risk predictors.
Walnuts are made up mainly of polyunsaturated fats. They are an excellent natural source of the heart-healthy plant-based omega-3 fat known as alpha-linolenic acid, or ALA, which is one of the reasons they top the list of high blood pressure diet foods.
In this study, researchers investigated the effects of daily walnut consumption on blood lipid levels. They found that levels of non-HDL cholesterol and apolipoprotein B (ApoB) levels - both major predictors of heart disease risk - were significantly reduced in study participants.
Healthy men and women consumed walnuts as part of their normal diet for eight weeks. They simultaneously reduced intake of saturated fats and increased consumption of polyunsaturated fats, resulting in beneficial changes to their lipid profile.
Heart disease is the leading cause of death in the U.S., responsible for roughly 1 in every 4 deaths. Everyone knows that a healthy lifestyle and a balanced diet play an important role in heart disease prevention.
This study shows that people can benefit their heart health naturally by supplementing their diet with walnuts, which reduce the levels of non-HDL cholesterol and ApoB, two of the most important risk factors for heart disease.
Previous research has already indicated that walnut consumption can lower LDL cholesterol and blood pressure (BP), two other major risk factors for heart disease - along with managing other known risk factors such as endothelial function, oxidative stress and inflammation.
In fact, the evidence for walnuts being a great source of natural heart health is so extensive that in 2004 the U.S. Food and Drug Administration (FDA) officially approved one of the first health claims for a whole food. Similarly, the European Union (EU) has also officially acknowledged the health benefits of walnuts - the only nut to ever be credited with such claims.
This study adds to previous research and confirms that walnuts are a natural source of multiple, powerful heart health benefits including managing levels of cholesterol and blood lipids.