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Walnuts lower your Cholesterol

The cholesterol lowering effect of walnuts has been officially accepted for some time.  In 2004. the Food and Drug Administration (FDA) accepted a petition filed by the California Walnut Commission to list the health claim that walnuts can aid in reducing cholesterol levels.

Many studies have been carried out around the world which confirm the beneficial effects of eating walnuts - an Italian study, for instance, showed that by eating as few as 4 walnuts a day, levels of omega-3 fatty acids in the blood rose substantially. Omega-3-fatty acids are known to reduce triglyceride levels,  increase HDL levels (good cholesterol) and reduce LDL levels (bad cholesterol). This has the effect of and reducing the formation of atherosclerotic plaque on artery walls - it is these plaque formations that can block arteries and cause heart attacks. 

Walnuts also have an additional benefit in combatting Corinary Heart Disease (CHD) - their effect on the inner lining of the walls of blood vessels. This lining is called the endothelium and it is how well the endothelium functions that can affect the risk of heart disease and stroke. The endothelium influences the rate of blood flowing through the arteries, allowing them to dilate or relax when the body responds to emotional stress or physical exercise. If it is not in a good condition, the artery can become more like a rigid pipe than a flexible tube, increasing the risk of having a heart attack or stroke.

Remember though, that all nuts are high in calories - if you just add them to your diet you will probably gain wieght which in itself will be bad for you. Instead, try to replace foods that are high in saturated fat, such as butter, pastries and cheese, with walnuts. It is estimated that if you eat a diet where 20 percent of the calories come from walnuts you could reduce LDL cholesterol by 12 percent. Eating as little as five ounces of walnuts a week can significantly reduce your chances of CHD.

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