Walnuts Can Save You from Heart Attack, Scientists Say
A review of 61 studies found that eating two handful of walnuts every day can help reduce one’s risk of suffering from heart attack by lowering down ’bad’ cholesterol levels in the body.
Researchers said these delicious nuts contain essential nutrients such as unsaturated fats, protein, vitamins and minerals. Walnuts were found to be effective in lowering total cholesterol, LDL, so-called ’bad’ cholesterol, and ApoB, the primary protein found in LDL cholesterol. According to the researchers, these are the key factors that are used to evaluate a person’s risk of cardiovascular disease.
’Our study results further support the growing body of research that tree nuts, such as walnuts, can reduce the risk of cardiovascular diseases.’, says Dr Michael Falk, one of the authors from the Life Sciences Research Organisation.
’Tree nuts contain important nutrients. Walnuts are the only nut that provide a significant amount - 2.5g per one ounce serving - of alpha-linolenic (ALA), the plant-based form of omega-3.’
Dr Falk said the findings show consuming at least two servings - two ounces - of walnuts each day has stronger effects of total cholesterol and LDL levels.
In addition, the results showed that tree nut consumption may be particularly important for lowering the risk of heart disease in individuals with type 2 diabetes. In the studies reviewed, the dose of nuts varied from five to 100g each day, and most participants followed their typical diet.
The review also suggests that tree nuts can reduce total cholesterol, while increasing levels of HDL, or ’good’ cholesterol, reducing inflammation and improving arterial function. According to the researchers, these factors are major contributors to heart disease risk, and reducing them is a critical step toward a healthier heart.
Walnuts also contain omega-3 fatty acids, fibre and protein.
The study is published in the American Journal of Clinical Nutrition.
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