Walnuts and Heart Health
There is some new evidence provided by a Yale University study linking walnuts to improved cardiovascular health. The findings show an improvement to the endothelial function in individuals with type II diabetes when study participants consumed a daily serving of 2 ounces of walnuts.
The study also found the addition of walnuts promoted increased fasting serum glucose levels, lower cholesterol levels, and lower LDL cholesterol.
Walnuts provide poly-unsaturated fatty acid omega 3’s, particularly alpha-linolenic acid (ALA). This fatty acid has been linked to many heart health benefits, such as decreased lipoprotein(a), lower triglycerides, and improved heart rhythm.
Here are a few ways to add walnuts to your diet:
- Mix walnuts with dried fruit for a nutritious snack
- Add toasted walnuts to a salad or pasta dish
- Sprinkle chopped walnuts on oatmeal or breakfast cereal
Keep in mind calories and portion control! A 1.5 ounce serving of walnuts provides ~278 calories. There are approximately 20 walnut halves in a 1.5 ounce serving.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com
I recently had blood tests that showed a high result for Lipoprotein a 820 mg/dl,my other lipid results are all in the “normal” range, and it was only by chance that my MD requested a lipoprotein a test, as here in Australia it is very rarely requested in Lab blood tests, I was shocked, I do not eat junk food ,exercise regularly and follow a vegetarian diet, and do not have a family history of heart disease.Thank you for your great website, you have explained Lipoprotein a and cholesterol in an easy to understand way.Thanks again
Graeme Gore
[...] the information useful. Here's to your health! Lisa Nelson RDI think it’s fairly well known that walnuts provide some heart health benefits, but were you aware pistachio’s can be a good choice as [...]