What are the health benefits of walnuts?


Lower cholesterol and heart health

Walnuts are a rich source of polyunsaturated fatty acids - 70% of their composition and a large part of them are represented by alpha-linolenic acid, which is an essential omega-3 fatty acid . Omega-3s have long been known to have valuable properties for cardiovascular health and for optimizing cholesterol levels . Walnuts contribute to heart health through their properties to improve lipid profile and vascular elasticity. Lower cholesterol levels are associated with lower cardiovascular risk.


It has been found that the consumption of 44 - 84 grams of walnuts per day, within four weeks, reduces total cholesterol by 4 to 12% and "bad" cholesterol - LDL by 9 to 19%. The consumption of walnuts does not affect the levels of "good" cholesterol - HDL  and triglycerides . In patients with high cholesterol, replacing part of the daily fat intake with the consumption of walnuts leads to an improvement in the elasticity of blood vessels, which is a key factor in the prevention of ischemic heart disease.



Antioxidants are substances that reduce oxidative stress and protect the body from the damage caused by free radicals. It is free radicals that are the cause of many cases of cardiovascular and cancer diseases, as well as the aging process . Walnuts contain ellagic acid, which has powerful antioxidant effects and has been shown to protect against cancer in laboratory models. In addition, walnuts are a valuable source of melatonin , which is also a powerful antioxidant.


Phytosterols are found in plant foods and have a structure similar to cholesterol . A meta-analysis of 41 studies showed that the daily intake of 2 grams of phytosterols reduced the level of "bad" cholesterol by up to 10%.


Better circulation

Walnuts are also rich in the amino acid arginine, which is important for controlling blood clotting and cholesterol levels. The reduction of blood coagulation processes has a key role in the prevention of vascular diseases. In addition, in the body, arginine can be converted into nitric oxide, which has a powerful vasodilating effect and thus contributes to better blood circulation .



Nuts are a good source of fiber , which reduces the risk of colon cancer, prevents constipation and helps control appetite and type 2 diabetes.




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