Lower heart disease risk by eating walnuts daily

Lower heart disease risk by eating walnuts daily

"So it seems like there's a little something extra in walnuts that is beneficial-maybe their bioactive compounds, maybe the fiber, maybe something else-that you don't get in the fatty acids alone". Each of these diets were five percent lower in saturated fat than their pre-study diet, and replaced the saturated fat with unsaturated sources from either whole walnuts, the same amount of omega 3 and polyunsaturated fats found in walnuts from a different source, and the same amount of oleic acid (another fatty acid) found in walnuts from another source.

Alyssa Tindall contemporary student in Dr. Kris-Etherton's lab and a contemporary Ph.D. graduate in nutrition said that the study was the premiere in attempting to reveal which parts of walnuts assist reinforce heart health.

The study was conducted on 45 participants suffering from obesity, within the age group of 35 to 45 years. Prior to following these diets, the researchers wanted everyone to begin "on the same starting plane", so they had the participants follow a diet that "mimic [ked] an average American diet".

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Roughly 12 percent of calories in the average American meal come from saturated fat, so the researchers made a decision to remove some of that fat and replace it with healthier vegetable oils. What they found was that while all of the diets produced improvements, the walnut diet had the most pronounced effect. "This way, when the participants started on the study diets, we knew for sure that the walnuts or other oils replaced saturated fats". The small nuts may be an excellent dietary choice for individuals at risk of cardiovascular disease, as well, at least according to a new study out of Penn State. During the break periods between diets, the scientists measured the volunteers' central systolic and diastolic blood pressure, brachial pressure, cholesterol, and arterial stiffness - all of which can be indicators of potential cardiovascular problems.

The authors of the study also note their results underline the importance of replacing saturated fat with healthier alternatives when possible.

"An average American diet has about 12 percent calories from saturated fat, and all our treatment diets all had about seven percent, using walnuts or vegetable oils as a replacement", Tindall said. Time and again, a number of studies have debunked this myth and have established the fact that eating walnuts is a healthy habit and one that may actually promote weight management.

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