Walnuts Heart Health Benefit

Eating Walnuts Is Beneficial For Heart Health

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Walnuts are one of the beneficial nuts for male sexual health. It is one of the known superfoods beneficial for heart health.

Walnut consumption confers benefits on many CVD risk factors. Acute and chronic consumption of walnuts (42.5–85 g/d) has been shown to lower total and LDL-cholesterol concentrations, decrease blood pressure, improve endothelial function, decrease both oxidative stress and markers of inflammation, and increase cholesterol efflux.Penny M. Kris-Etherton

One study in the Journal of Nutrition1 finds eating a handful of walnuts a day is a perfect way to reduce the risk of heart disease. In another study, walnuts are ranked No. 1 among other nuts as beneficial for heart health.

The effect is so fast. In just 4 hours, participants consuming walnut oil experienced a significant improvement in their blood vessel flexibility and cholesterol level.

Walnuts, with regular consumption, is essential to harnessing its health benefits, particularly for heart health.

This is not the first study to uncover walnuts heart health benefit. In fact, the first documented case dates back to the time of Ancient Romans.

The Ancient Romans believed that walnuts are amazing sexual booster. As a matter of fact, during the time of the Ancient Romans, throwing walnuts to a newlywed couple is a common practice as a symbol of fertility.

Moreover, back in those times, women often brought walnuts with them to promote fertility. Legend also says that walnuts were presumed as one of the gifts presented to baby Jesus brought by the three wise men.

Dr. Penny Kris Etherton, author of this study says;

Only by consuming a handful of walnuts or walnut oil for four days in a week you can significantly reduce the risk of heart disease.Dr. Penny Kris Etherton

But, that’s not all. In the book Great British Food Revival: The Revolution Continues, Ancient British were using walnuts as treatment for mental illness. They attribute its health benefit to the size of the nut or kernels as similar to the brain with left and right hemispheres.

Walnuts Nutritional Contents


Inside walnuts are a wide variety of minerals and vitamins. This is why consuming even only a handful of it is enough until next meal.

Among the most important nutritional contents walnuts include;

  • Antioxidants
  • Omega-3 Fats
  • Phenols
  • Polyunsaturated Fats
  • Vitamin E

Making Walnuts As Part Of Daily Diet


You know that the most common way to eat walnuts would be to crack it open. However, once walnuts are opened, you can use it in wide varieties of application.

Hence, don’t limit yourself to consuming cracked walnuts only. Among the many practical uses of walnuts include;

  • Sprinkle it on shakes
  • Salad dressings
  • Add it on oatmeals
  • Turn it into homemade walnut muffins
  • Make a superfood energy bar out of it

Walnuts Effects 4-Hours After Eating It


Here is a short list of walnuts health benefits. Eating a handful of walnuts a day as part of your typical diet allows you to enjoy the following benefits.

1. Makes The Heart Healthy and Strong


During the 241st National Meeting & Exposition of the American Chemical Society, scientists revealed that walnuts contain more healthful and higher quality antioxidants compared to other nuts.

The scientists ranked walnuts as No. 1 and say it’s Mother Nature’s most nearly perfect packaged foods.

These antioxidants are essential in getting rid of free radicals that can eventually cause degeneration or faster aging and heart disease.

2. Keep Stress Level At Bay


Stress is one of the psychological causes of erectile dysfunction and stress increases with weight gain. This is why obesity is linked to stress.

Fortunately, walnuts can significantly help in lowering stress levels. Sure, there are other ways to manage stress like exercise but when combined with walnuts consumption, it can be more effective.

Consumption of walnuts allows your body to calm down and handle stress appropriately. This effect is helpful in dealing with physical problems as the effect of the psychological or mental stress.

In one study2 researchers find that consumption of walnut oil improves reaction to stress.

3. Protects The Brain Against AGED


AGED(Age-Related Degeneration) is one of the very common brain problems as the person ages. The nutritional walnuts component responsible for this protection is its Omega-3 fatty acids.

In one study3, researchers find that regular consumption of walnuts is beneficial to Alzhiemer’s disease with the following effects;

  • reducing the risk
  • delaying the onset
  • slowing the progression
  • prevention of Alzhiemer’s disease

Other health benefits of omega-3 fatty acids include prevention of cancer, ADHD, and depression.

4. Keep Cholesterol Levels At A Healthy Level


Cholesterol level may be one of the most known problems in health today. But worry no more as one study4 finds walnuts consumption has favorable effects on cholesterol level.

This positive benefit is actually a good news and in hand-in-hand with walnuts heart health benefits.

5. Valuable For Your Weight Loss Efforts


Today, obesity is one of the widely growing problems. In fact, it is now considered as an epidemic.

The good news is that walnuts polyunsaturated fats function as an aid for weight loss. This is because polyunsaturated fats help reduce cravings and provides that sensation of feeling full longer.

Additionally, polyunsaturated fats are also essential in maintaining proper function of the body particularly in the prevention of clogging of the arteries.

6. Makes Hair, Nails and Skin Strong


Another health benefit of the polyunsaturated fats in walnuts is it helps maintain a beautiful appearance. It helps strengthen the nails, keeps hair shiny, and makes the skin smooth.

Bottom Line


Certainly, this is just a short list of walnuts health benefits. Regardless of how you will be using it as part of your diet, you’ll enjoy the benefits, particularly on heart health.

However, eating walnuts daily but still engaging in unhealthy lifestyle won’t make the walnuts health benefits prevail. Therefore, to make the most of your effort to stay and achieve good health, combine walnuts consumption with healthy practices such as regular exercise and healthy eating habits.