Eating walnuts daily may lower ‘bad’ cholesterol
- Eating walnuts daily may lower ‘bad’ cholesterol After a 2-year study, participants who consumed about half a cup of walnuts every day had lower levels of LDL (LDL) cholesterol compared with their levels at the start of the study.
- These individuals also experienced a discount in total cholesterol.
- The research was supported by a grant from the California Walnut Commission.
Eating walnuts daily may lower ‘bad’ cholesterol Sex and gender exist on spectrums. this text will use the terms “male,” “female,” or both to ask sex assigned at birth A growing body of research project suggests that walnuts, which are high in omega-3 fatty acids, may protect against heart condition .
Over the years, variety of studies have investigated whether consuming walnuts might reduce cardiovascular risk factors.
For instance, a 2019 meta-analysisTrusted Source links higher walnut consumption with a lower disorder incidence and mortality, including lower coronary heart condition incidence and mortality and lower fibrillation .
The authors found that including walnuts within the diet decreased the entire cholesterol and modestly lowered levels of LDL cholesterol , which individuals often ask as “bad” cholesterol.
Additionally, the scientists measured the participants’ subclasses of LDL cholesterol . one among these subclasses — small dense LDL particles — are more often related to atherosclerosis, which occurs when fatty deposits build up within the arteries.
In their study, they found that daily consumption of walnuts reduced both the amount of total LDL particles and little LDL particles.
A modest benefit
Dr. Sanjiv Patel, an interventional cardiologist at MemorialCare Heart & Vascular Institute at Orange Coast center in Fountain Valley, CA, told MNT that the study isn’t a game changer when it involves adding to what scientists already realize diet and therefore the heart.
“We already knew that nuts are beneficial for your health,” he said.
He did appreciate that the researchers followed participants over a 2-year period. “It wasn’t a couple of weeks quite study,” he said.
Dr. Patel also cautioned that individuals who read this study shouldn’t think it’s okay to down bag after bag of walnuts. He advises sticking to no quite a couple per day.
Dr. Ros also acknowledged some limitations to the study when speaking with MNT. as an example , he explained that the study wasn’t “blinded.” In other words, the participants knew that they were within the walnut group.
He also explained that “the study wasn’t conducted during a controlled feeding setting, but in free-living individuals, who could choose their daily foods, hence it had been not an isoenergetic intervention, and there was a rise in energy and fat intake within the walnut group, which could have influenced the results.”
Importantly, Dr. Patel also noted that the research was supported by a grant from the California Walnut Commission, which was established to represent the walnut growers and handlers of California. “Obviously, that sort of taints the info a touch bit,” he said.