by Kelley Herring
New research suggests walnuts' ability to reduce cholesterol may only be one of the many ways these nuts help to protect the heart.
A recent study published in the Journal of Nutrition included overweight men and menopausal women ranging in age from 30 to 65 with elevated cholesterol levels. Each participant was assigned to one of the three diets: the average American diet (control diet), a linoleic acid (LA) diet including one ounce of walnuts and a teaspoon of walnut oil daily, and an alpha- linoleic acid diet (ALA), which added a teaspoon of flaxseed oil (another source of ALA) to the linoleic diet.
Both diets including walnuts resulted in positive effects on the particpants health, with the ALA diet providing the most benefit. In addition to lowering LDL cholesterol, the walnut-rich ALA diet:
- Reduced levels of C-reactive protein - a marker of inflammation strongly associated with atherosclerosis and heart disease
- Increased levels of protective omega- 3 fatty acids including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
- Decreased levels of factors involved with cholesterol's ability to adhere to the lining of the arteries
Go ahead and crack into walnuts and crunch to your heart's content. Their rich flavor balances and boosts mild or fruity salads and fish dishes.
| Cut Your Risk of a Deadly Heart Attack by 59% |
| With Just 7 Ounces of These Foods Each Week! |
A Chinese study followed 18,000 men for 10 years and found that those eating just 7 ounces per week of a certain food had a risk of fatal heart attack 59% lower than men eating 2 ounces or less each week.
See p. 19 of Fats That Heal, Fats That Harm to learn more and then find hundreds of recipes with this heart-healthy ingredient on our website.
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