Walnuts: Heart Healthy Without Being Fattening
Nuts have always had a reputation for being fattening, because it is still a hard sell that there is a large and crucial difference between unhealthy saturated fats and healthy unsaturated fats. The truth, as we have written often on this blog, is that
This study asked 112 adults who were at risk for diabetes either to eat 56g of walnuts a day or to exclude walnuts from their diet for 6 months.
At the end of the study, endothelial function, total cholesterol, and the bad LDL cholesterol had all improved significantly in the walnut group compared to the group who excluded walnuts. Endothelial function is important for the health of blood vessels and blood clotting. It is an important early indicator of atherosclerosis. So, combined with improvements in cholesterol, the study suggests that eating walnuts has a significant protective effect on heart health in people at risk of diabetes.
Contrary to the reputation of nuts, walnuts produced these important cardiovascular benefits without leading to any weight gain: there was no significant change in body mass index, percent body fat or visceral fat.
So, eating walnuts is a safe, healthy way to protect against cardiovascular disease.
Open Diabetes Research and Care 2015;3:e000115
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For more on how to enjoy a heart healthy diet, see Linda’s newest book, The All-New Vegetarian Passport: a comprehensive health book and cookbook all in one.
The Natural Path is intended for educational purposes only and is in no way intended for self-diagnosis or self-treatment. For health problems, consult a qualified health practitioner for a comprehensive program.
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