Daily Mail: Walnuts can reduce “bad” cholesterol by 7%.
elchi reports that nutritionist Jen Walpole stated that regular walnut consumption helps reduce total cholesterol and low-density lipoprotein (LDL) cholesterol – molecules that carry cholesterol through the blood and can accumulate on artery walls, forming plaque. The Daily Mail cites the expert’s commentary.
According to the expert, the product’s effectiveness has been confirmed by a number of scientific studies. In particular, a study published in the journal Circulation showed that including walnuts in the diet reduces cholesterol levels in adults.
“Similar results were demonstrated by the WAHA (Walnuts and Healthy Aging) project, where lipid profiles in older adults improved with regular walnut consumption. An additional analysis in the ‘American Journal of Clinical Nutrition’ confirmed a sustained LDL-lowering effect,” the doctor notes.
As Walpole explained, the product’s unsaturated fats, fiber, and protein play a key role. Omega-3 fatty acids, including alpha-linolenic acid, are particularly important as they have anti-inflammatory effects and support cardiovascular health.
The expert noted that a handful of nuts per day is enough to reduce “bad” cholesterol levels by about 7%. In addition, the product contains vitamin E, magnesium, and polyphenols, which reduce oxidative stress and inflammation. Oxidative stress is a condition where the body produces too many free radicals (harmful molecules) and lacks antioxidants to neutralize them. As a result, these molecules begin to damage cells, proteins, and DNA. This is linked to the development of various diseases, from aging and atherosclerosis to cancer.
However, the expert warned about the need for moderation. One serving (about 28 g) contains up to 200 kilocalories and a significant amount of fat. Excessive amounts of nuts can cause digestive problems and should be consumed with caution when taking blood-thinning medications.
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