Several studies have shown that nuts are protective to the heart. A recent meta-analysis (combined results of 13 walnut studies) showed that walnuts, when added to the diet, help lower blood cholesterol levels. The average reduction was about 10 points (mg/dL). Other studies have shown that for every 1 percent drop in cholesterol levels, your risk of heart disease drops about 2 percent. That means by eating more nuts (walnuts in this study) you could drop your risk of a heart attack by about 20 percent. That's not a bad return for such a simple dietary change. The researchers also found no problem of weight gain when walnuts were added to the diet.
As a comparison, in a large meta-analysis of persons taking statin drugs in clinical trials, mortality from heart attacks dropped by about 30 percent compared to those taking the placebo.
Walnuts are a tasty and simple remedy. Add them to your granola, fruit salads, lettuce salads, and baked items (muffins, cookies, breads), or simply eat them by the handfuls. Walnuts taste good and are a good food to include in a heart healthy diet.
American Journal of Clinical Nutrition. 90:56-63. |
