When it comes to managing cholesterol, the foods we eat play an important role in our overall heart health. But there’s one protein that stands out as a true cholesterol-lowering powerhouse. It’s a plain walnut.
Walnuts are so beneficial that research found that eating 1 to 2 ounces of these delicious nuts daily for two years lowered total and LDL cholesterol by about 4%.
But why is it so important to maintain healthy cholesterol levels in the first place? [harmful] LDL cholesterol can cause plaque buildup in your arteries, increasing your risk of heart disease and stroke.” Wendy Bazilian, PH, MA, RDN Ph.D.is a registered dietitian and host of the podcast 1,000 Waking Minutes. On the contrary, “HDL, [the] So-called “good” cholesterol helps remove excess cholesterol from the bloodstream. I liken it to a garbage truck that circulates and takes away waste and decomposition. [and] It is excreted from the body. ”
To better understand why walnuts are so great at fighting high cholesterol, we spoke to Basil and a registered dietitian. Samantha DeVito, MS, RD, CDNexperts discuss why this nutrient-dense food is the best protein for lowering cholesterol. Learn why walnuts are especially good for heart health and how incorporating them into your diet can lower your cholesterol levels.
How walnuts improve cholesterol
For decades, research has shown that nuts, including walnuts, may promote healthy cholesterol levels. According to Bazilian, it all goes back to 1993, when a groundbreaking study at Loma Linda University put nuts, specifically walnuts, on the map by highlighting their nutritional properties. “Since then, literally hundreds of studies have expanded and confirmed the various health benefits of nuts,” she says.
So why are walnuts so noteworthy in a cholesterol-lowering diet? After all, it’s not just one or two nutrients, Bazilian says. It’s their entire nutritional package.
Here are some unique ways these nutrient-rich nuts can improve your cholesterol.
Heart-healthy plant-based protein
One ounce of walnuts (about 14 half walnuts) contains 4 grams of protein. It may not sound like a big deal, but research has shown that eating more protein from plants (like walnuts!) can significantly lower your risk of developing heart disease. Masu. One reason may be that plant proteins tend to be low in saturated fats, which raise cholesterol. These nuts contain a fair amount of total fat (about 19 grams per ounce), but only 2 grams of that is saturated fat, making them great if you’re watching your cholesterol.
amazing source of fiber
When you think of dietary fiber, nuts may not be the first food that comes to mind. However, with 2 grams of fiber per ounce (about 14 walnut halves), walnuts are a delicious way to add more roughage to your diet. And it may help manage and reduce cholesterol, Brazilians say.
Studies have linked walnut consumption to significant reductions in total and LDL cholesterol. And dietary fiber may be one of the reasons. How exactly does fiber do this? “The fiber in walnuts can help lower cholesterol levels by binding to cholesterol in the digestive system and aiding its excretion,” says DeVito. I say. “This reduces the amount of cholesterol absorbed into the bloodstream.”
Full of healthy unsaturated fats
On the flip side, walnuts contain not one but two types of heart-healthy polyunsaturated fats. The first is alpha-linoleic acid. This polyunsaturated fat plays an important role in lipid metabolism by helping to remove LDL cholesterol from the body. It does this by activating the cells’ LDL receptors, prompting the cells to engulf and remove LDL particles from the bloodstream. If that’s not enough, walnuts are a great source of heart-healthy alpha-linolenic acid (ALA). This plant-based omega-3 fat has been shown to beneficially regulate LDL cholesterol and triglycerides in adults and children.
Full of antioxidants
These delicious nuts are rich in polyphenols, healthy plant compounds that promote heart health. Polyphenols are antioxidants that neutralize harmful free radicals and reduce oxidative stress that can damage cells and tissues. By fighting inflammation, a major factor in many chronic diseases, including cardiovascular disease, polyphenols help improve overall heart function. One study found that heart-protecting polyphenols may also help boost beneficial HDL cholesterol levels in people with metabolic syndrome.
Supports gut health
Walnuts have been shown to positively impact gut health by promoting the growth and activity of beneficial gut bacteria. These are microorganisms that play an important role in maintaining overall health by aiding digestion, supporting the immune system, and even contributing to the body’s metabolic processes. Research has shown that the fiber and bioactive compounds in walnuts, such as polyphenols, provide a favorable environment for the growth of gut bacteria. This isn’t just reassuring news for your digestive health. According to the National Institutes of Health, it’s also good for your heart, as high numbers of certain beneficial gut bacteria are associated with lower cholesterol levels.
Tips for incorporating walnuts
Of course, these little sources of nutrition are delicious and convenient snacks. But if you want to incorporate more walnuts into your rotation, try these creative tips.
- Add it to your breakfast. To start your day with fiber and antioxidants, sprinkle a handful of chopped walnuts on top of your oatmeal, yogurt, or whole grain cereal. You can’t go wrong with a 5-minute bowl of shredded flour with raisins and walnuts. But if you have a little more time, try our super popular baked oatmeal with banana, raisins and walnuts.
- Replace them with breadcrumbs. Place walnuts in a food processor and use as you would breadcrumbs. This Walnut Rosemary Crusted Salmon recipe is a great way to start.
- Add volume to your salad. Enhance your salad with the addition of roasted walnuts for an extra layer of flavor and nutrition. Try it with this kale and strawberry salad. Full of heart-healthy nutrition!
- Try the walnut tacos. Whether you need a new idea for Taco Tuesday or want to incorporate more heart-supporting plants into your diet, walnuts are a great alternative to meat in tacos. Simply chop or grind walnuts and season with your favorite taco spices for a flavorful and nutritious taco filling.
- whip up pesto. Walnuts are a delicious way to add healthy fats to classic pesto sauce. Replace them with these healthy pesto sauce recipes for delicious pasta dinners.
conclusion
Walnuts stand out as one of the best proteins for lowering cholesterol thanks to their outstanding nutritional profile. Heart-healthy plant proteins, fiber, omega-3 fats, and antioxidants help lower undesirable LDL cholesterol while increasing beneficial HDL cholesterol. Additionally, it is naturally low in saturated fats, which can raise cholesterol. If that’s not enough, it also helps support healthy gut bacteria, which can lead to healthier cholesterol levels.
Whether eaten as a snack, added to salads or cereal, or used as a meat substitute, it’s a delicious and versatile way to lower cholesterol and improve heart health. So let’s grab a handful of walnuts. Your heart will thank you and your taste buds might even have a little party.
