Our diets affect cholesterol management and heart health. The unassuming walnut is a real cholesterol-lowering protein.
Studies show that consuming 1 to 2 ounces of walnuts daily for two years lowers total and LDL cholesterol by 4%.
Why are healthy cholesterol levels so important? Wendy Bazilian, Dr.P.H., M.A., RDN, a registered dietitian and 1,000 Waking Minutes podcast presenter, says high LDL cholesterol can cause arterial plaque, raising the risk of heart disease and stroke.
HDL, the ‘good’ cholesterol, removes excess cholesterol from the bloodstream. I compare it to garbage trucks cycling and returning it for disposal, breakdown, and elimination from the body.”
Bazilian and registered dietitian Samantha DeVito, M.S., RD, CDN, explained why walnuts are the best protein for lowering cholesterol. Learn why walnuts are good for heart health and how eating them may lower your cholesterol.
Improve Cholesterol with Walnuts Nuts, notably walnuts, have been linked to healthy cholesterol for decades. Bazilian recalls a 1993 Loma Linda University research that highlighted the nutritious value of nuts, particularly walnuts.
Unexpected Fiber Source Nuts may not be your first fiber-rich food. However, with 2 grams of fiber per ounce (approximately 14 walnut halves), walnuts are a pleasant way to get additional roughage. Brazilian states that helps regulate and reduce cholesterol.
High in Healthy Fats Walnuts include two heart-healthy polyunsaturated fats. Alpha-linoleic acid begins. This polyunsaturated fat helps eliminate LDL cholesterol from the body, regulating lipid metabolism.
Rich in Antioxidants Polyphenols, heart-healthy plant chemicals, are abundant in these delectable nuts. Antioxidant polyphenols neutralize free radicals, lowering oxidative stress that damages cells and tissues.
Promote Gut Health Walnuts boost gut bacteria and improve gut health. Microbes improve digestion, boost the immune system, and help the body's metabolic activities.