Adults who ate about ½ cup of walnuts  a day for two years modestly lowered their level of low-density lipoprotein or LDL cholesterol levels. Consuming walnuts daily also reduced the number of LDL particles, a predictor of cardiovascular disease risk.  This new study came out in the Journal Circulation.

They are rich in Omega 3 Fats which have been shown to benefit heart health.  Study co-author Emilio Ros, M.D. stated, “Prior studies have shown that nuts in general, and walnuts in particular, are associated with lower rates of heart disease and stroke. One of the reasons is that they lower LDL-cholesterol levels, and now we have another reason: they improve the quality of LDL particles,”

He also said the following.  “LDL particles come in various sizes. Research has shown that small, dense LDL particles are more often associated with atherosclerosis, the plaque or fatty deposits that build up in the arteries. Our study goes beyond LDL cholesterol levels to get a complete picture of all of the lipoproteins and the impact of eating walnuts daily on their potential to improve cardiovascular risk.”

“Eating a handful of walnuts every day is a simple way to promote cardiovascular health. Many people are worried about unwanted weight gain when they include nuts in their diet,” Ros said. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.”

Source:  Effects of Walnut Consumption for 2 Years on Lipoprotein Subclasses Among Healthy Elders: Findings From the WAHA Randomized Controlled Trial. Circulation, 2021; DOI: 10.1161/CIRCULATIONAHA.121.054051

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