The leading cause of death in the United States is heart disease. Moreover, high blood pressure, high cholesterol, and smoking are the three main risk factors that over half of Americans have at least one of. On the other hand, heart disease risk can also be increased by genetics and lifestyle choices such as excessive alcohol consumption and sedentary behavior. Conversely, maintaining heart health and preventing or treating heart disease can be achieved by eating a diet high in fruits, vegetables, whole grains, lean meats, and healthy fats.
One of the best sources of fat and protein for heart health is nuts. They are loaded with fiber, plant protein, heart-healthy fats, and vital minerals. Eating nuts has been shown in studies to lower triglyceride, LDL, and total cholesterol levels, all of which lower the risk of heart disease.
Walnuts are one nut that sticks out above the others. More omega-3 fatty acids than any other nut may be found in walnuts. Walnuts are a fantastic way to obtain these important fatty acids for those who don’t like fish or follow a plant-based diet, even though these fatty acids are mostly found in fatty fish like salmon. They also provide a host of additional health advantages. Continue reading to find out why walnuts are so beneficial to heart health.
Walnuts’ Advantages for Heart Health
Abundant in Fatty Acids Omega-3
One kind of polyunsaturated fatty acid that helps lower inflammation in the body is omega-3 fatty acids. Omega-3s may be beneficial since cardiovascular disease is linked to persistent inflammation.
Additionally, EPA and DHA, two omega-3 fatty acids, can aid in lowering triglyceride levels, a crucial step because elevated triglyceride levels raise the risk of heart disease.Walnuts contain some EPA but not much DHA.
While omega-3 fatty acids are mostly found in fish and shellfish, walnuts have also been demonstrated to be an efficient means of raising the body’s omega-3 levels. They contain the greatest omega-3 concentration of all the nuts! In fact, a study discovered that participants’ bodies’ levels of omega-3 fatty acids were significantly raised after consuming roughly two ounces of walnuts every day for four weeks.
High in Heart-Healthy Fats
There are 18.5 grams of fat per ounce of walnuts, 90% of which is unsaturated fat. Walnuts are an excellent source of unsaturated fats, which is a healthy type of fat that we should consume more of. In order to help prevent heart disease, they include 2.5 grams of monounsaturated fat and 13.4 grams of polyunsaturated fat. These fats can reduce cholesterol levels. They also contain less saturated fat than the majority of other nuts. Your heart health can be supported by consuming these fats while reducing saturated fats from foods like butter, fatty meat cuts, and dairy.
Rich in Micronutrients and Fiber
Lastly, walnuts are a high-fiber, high-micronutrient, and high-antioxidant plant food. Two grams of fiber, or 7% of the daily value (DV), may be found in one ounce, or around a handful, of walnuts. Like unsaturated fatty acids, fiber helps lower cholesterol levels, but most Americans don’t consume the recommended amount of fiber each day. Increasing your walnut intake can help you consume more fiber.
In addition, walnuts contain polyphenols and phytosterols, which are antioxidants. Walnuts are among the nuts with the highest level of polyphenols, according to some research. These antioxidants assist in lowering blood pressure, inflammation, and oxidative stress.
Packed with antioxidants, this spinach-walnut pesto tastes wonderful on pasta or as a sandwich spread.
More Nuts to Support Heart Health
Packed with antioxidants, this spinach-walnut pesto tastes wonderful on pasta or as a sandwich spread.
More Nuts to Support Heart Health
Because of their high omega-3 content, walnuts are not the only nuts that are beneficial to heart health. Decades of studies have really shown the benefits of eating more nuts in general. Other nuts to include for heart health are as follows:
Pistachios: These have a unique flavor and a lovely green color. Compared to walnuts, they have more fiber and a particularly high phytosterol content.
Almonds: Another fantastic food for heart health is almonds. Research indicates that consuming a minimum of 1.5 ounces of almonds daily can potentially enhance blood pressure and cholesterol levels, two crucial indicators of cardiovascular health.
Hazelnuts: Though they are frequently disregarded, research indicates that the fiber, unsaturated fat, vitamin E, and potassium in hazelnuts may lower cholesterol levels. It will be intriguing to see what future study on hazelnuts and heart health uncovers, as there is currently a dearth of information in this area.
Peanuts: These are among the most widely available and reasonably priced choices, despite being classified as a legume rather than a nut. Continue to enjoy peanuts if you’re a lover of them! They are comparable to the other nuts we’ve discussed in terms of nutrition. However, their protein content is greater and their proportion of monounsaturated to polyunsaturated fatty acids is more balanced. Regular consumption of peanuts has been linked to lower cholesterol levels, which may lower your risk of heart disease, according to some research.
The Final Word
A food group rich in unsaturated fat, fiber, and micronutrients, nuts are excellent for heart health. You can use whatever kind of nuts you like, but we particularly suggest walnuts due to their rich omega-3 fatty acid concentration.
