Health Benefits Of Walnuts: Helps In Lowering Heart Disease Risk

‘Walnuts are calorie dense’, It supports weight control.

The walnuts are edible and are a relatively low-calorie food source. Walnuts are high in protein, vitamins, omega 3 fatty acids, trace minerals, lecithin, and oils. Walnuts are known for having cancer-fighting properties. Walnuts are used for natural remedies for things like asthma, constipation, diabetes, heartburn, high cholesterol, and high blood pressure. They are said to provide some measure of protection against heart disease and yeast infections.
[Also read, 16 Foods That Has More Potassium Than A Banana]

Consuming some of the walnuts daily may lower the risk of developing cardiovascular disease (CVD), says research.

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The study which was published in the Journal of the American Heart Association examined the effects of substituting some of the saturated fats in participants’ diets with walnuts. They discovered that when participants ate whole walnuts daily in sequence with lower overall amounts of saturated fat, they had lower central blood pressure.

The researchers recruited 45 participants with overweight or obesity between the 30-65 age group. Ere the study began, partakers were placed on a “run-in” diet for two weeks.

“When participants ate whole walnuts, they saw greater benefits than when they consumed a diet with a similar fatty acid profile as walnuts without eating the nut itself,” said Penny Kris-Etherton, Professor of Nutrition at the University of Pennsylvania.

“The research was one of the first to try to uncover which parts of the walnuts help support heart health”.

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During the reading, participants were randomly allocated to one of three study diets, all of which included less saturated fat than the “run-in” diet. All three diets substituted walnuts or vegetable oils for five percent of the saturated fat content of the “run-in” diet and all participants followed each diet for six weeks, with a break between diet periods.

The researchers found that while all treatment diets had a positive effect on cardiovascular outcomes, the diet with whole walnuts provided the greatest benefits, including lower central diastolic blood pressure (normal diastolic blood pressure is 80).

“Instead of reaching for fatty red meat or full-fat dairy products for a snack, consider having some skim milk and walnuts,” said Kris-Etherton.

As for the walnut shells, they have long been used as a folk medicine to treat parasitic worm infestations, diphtheria, and syphilis. They are also used to fight leukemia.

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