For many people, adopting a healthy diet often involves a series of sacrifices: skipping snacks, reducing carbohydrates and saturated fats, or giving up desserts altogether. But what if there was something you enjoyed that was actually good for you? And no, I'm not talking about chocolate (Which, in moderation, can be quite beneficial!).

This time, it's the nuts that catch the eye. Previous studies have shown that higher nut consumption is linked to better heart health and lower rates of cardiovascular disease. For example, several trials have associated nut consumption with lower blood pressure and cholesterol levels. Additionally, walnuts are a key component of Mediterranean dietKnown for its heart health benefits.

Health benefits of walnuts

TO study 2018 highlights walnuts as an especially beneficial option. This is not the first time that researchers have reached this conclusion. A previous analysis involving 365 participants in 13 trials found that diets rich in walnuts resulted in lower total and LDL (“bad”) cholesterol compared to other diets. Since then, more studies have been published with larger groups of participants and longer follow-ups.

The latest analysis reviewed data from 26 studies, with more than 1,000 participants. Those who included nuts in their diet showed:

– Reduce total cholesterol (about 7 mg/dL, or a 3% reduction)

– Reduce LDL cholesterol (about 5.5 mg/dL, a 4% reduction)

– Lower triglycerides (about 4.7 mg/dL, a 5.5% reduction)

– Reduce apoprotein B (a protein linked to heart disease) by almost 4 mg/dL

Although these reductions in blood lipids were modest, larger improvements (such as a 12 mg/dL decrease in total cholesterol) were seen compared to a typical American or Western diet, which tends to be high in red meat, fatty dairy and sugary foods. .

Many people are concerned that a diet high in fats, such as those from walnuts, may cause weight gain, but fortunately, participants on the walnut-rich diet did not experience any weight gain.

Additionally, more recent studies have also pointed out the health benefits of walnuts, including improved blood lipids and potential protection of brain health.

What makes walnuts so healthy?

While the findings are intriguing, they raise the question of whether walnuts are exceptionally beneficial. It could be the type of oils in nuts that contribute to their cardiovascular benefits. Walnuts are rich in polyunsaturated fatty acids, which are healthier than saturated fats. They also contain alpha-linolenic and linoleic acids, which may have anti-inflammatory properties that promote blood vessel health and have a positive impact on blood lipids.

It is important to keep in mind that not all nuts are the same. Many nuts, such as almonds and cashews, are high in monounsaturated fats, as well as polyunsaturated fats. While these are healthier fat options compared to saturated and trans fats, nuts' unique combination of fats and polyunsaturated fatty acids may offer specific heart health benefits.