Walnuts are loaded with alpha-linolenic acid reduce inflammation
Your diet plays an extremely important role in managing cholesterol levels, which is crucial for a healthy heart. If your cholesterol levels go up, you are at a significantly high risk for various cardiovascular diseases like heart attacks and strokes. And so, according to experts, there is one protein that stands out as a true cholesterol-lowering powerhouse—the humble walnut.
Walnuts are loaded with healthy fats, which include alpha-linolenic acid or ALA, which reduce inflammation and the risk of heart disease. Apart from reducing cholesterol, they lower the risk of blood clots and improve artery health.
Dieticians recommend eating one to two ounces of these tasty nuts that you may need daily for two years to reduce total cholesterol and LDL cholesterol by roughly 4 per cent.
How do walnuts improve cholesterol levels?
Studies say nuts—especially walnuts or akhrot – a staple in most kitchens—promote physical and mental health. Here are a few unique ways these nutrient-packed nuts improve cholesterol.
Walnuts are plant-based foods
One ounce of walnuts, which is around 14 of them, provides nearly 4 grams of protein, which may not sound like too much, but according to research, eating more plant protein significantly slides down the risk of developing heart disease.
One reason may be that plant proteins tend to be lower in cholesterol-raising saturated fat. Even though these nuts contain a fair amount of total fat, only 2 grams of that is saturated fat.
Loaded with fibre
Apart from protein, walnuts are significantly high in fibre – with 2 grams per ounce. They not only add roughage to your diet but also bind to cholesterol in the digestive system and aid in its excretion. Experts say this, in turn, reduces the amount of cholesterol that is absorbed into the bloodstream.
Have healthy, saturated fats
ALA, a polyunsaturated fat, plays a critical role in lipid metabolism by helping remove LDL cholesterol from the body. It does this by activating your body’s cells' LDL receptors, encouraging them to gobble up and clear away LDL particles from the bloodstream.
Powerhouse of antioxidants
Walnuts are also rich in polyphenols, which are great for your heart health. Polyphenols are antioxidants that help neutralize harmful free radicals, reducing oxidative stress that damages cells and tissues. By combating inflammation, polyphenols help promote better overall heart function.
How to include walnuts in your diet?
Walnuts are super tasty and convenient nuts that can be eaten as a snack. But if you would like to work even more walnuts into your rotation, try these tips:
Add Them to breakfast
Kickstart your day with loads of fibre and protein by sprinkling chopped walnuts over oatmeal, yogurt, or whole-grain cereal.
Swap them for breadcrumbs
You can easily toss roasted walnuts in a food processor and use them as breadcrumbs in many recipes.
Add them to salads
You can easily enhance your salads by adding toasted walnuts for an additional layer of flavor and nutrition.
Add in pesto sauce
Walnuts are the most delicious way to add healthy fats to a classic pesto sauce.
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