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WALNUTS HELP LOWER LDL



    


If you’re looking for a snack that’s good for your heart, try grabbing a handful of walnuts every day. New research published in Circulation, the journal of the American Heart Association, found that eating about half a cup of walnuts daily for two years helped healthy older adults lower their “bad” LDL cholesterol. Not only did their LDL drop, but the number of those pesky small LDL particles—thought to be even worse for your arteries—also went down.

What makes walnuts so special? They’re loaded with omega-3 fatty acids (the same kind you find in salmon), which are famous for helping your heart. According to Dr. Emilio Ros, who helped run the study, walnuts do more than just lower cholesterol numbers—they actually improve the quality of your cholesterol particles, making them less likely to clog up your arteries.

The study followed over 700 adults ages 63 to 79, living in both Barcelona, Spain, and Loma Linda, California. Half the group added walnuts to their daily routine, while the other half skipped them. After 2 years, those in the walnut group saw their LDL cholesterol drop by about 4.3 mg/dL, and their total cholesterol drop by 8.5 mg/dL. Even more impressive, the number of small LDL particles fell by 6.1%. For men, the LDL drop was almost 8%. For women, about 2.6%.

Worried about weight gain from all those nuts? Don’t be. The study found that adding walnuts didn’t cause anyone to gain extra weight.

Want to try adding walnuts to your diet? Here’s an easy, heart-healthy recipe:

Walnut Berry Breakfast Parfait

  • ½ cup walnuts, roughly chopped

  • 1 cup Greek yogurt (plain or vanilla)

  • ½ cup mixed berries (blueberries, strawberries, raspberries)

  • 1 tablespoon honey (optional)

  • Sprinkle of cinnamon

  1. Spoon half the yogurt into a glass.

  2. Add a layer of berries and half the walnuts.

  3. Repeat the layers, drizzle with honey, and finish with a dusting of cinnamon.

Enjoy as a filling breakfast or an afternoon snack!

Just remember, everyone in the study was pretty healthy to start with—and many were already taking medication for cholesterol or blood pressure—so if your cholesterol is high, you might see even bigger benefits.

One thing to note: both the researchers and the participants knew who was eating walnuts, so there’s always a chance that this could have influenced the results. But since the study included people from two very different places and diets, the findings are likely to apply to most folks.

The American Heart Association recommends a small handful of walnuts (about 1.5 ounces) or two tablespoons of walnut butter per serving. So go ahead—toss some walnuts into your breakfast, salad, or even dessert, and do your heart a favor.

The California Walnut Commission funded the research. If you want more tips for healthy living, check out a health coach at ProTime-Fitness.org.

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