Walnuts Help Lower Cholesterol and Keep Heart Diseases At Bay: Study

Consuming two handfuls of walnuts a day could help lower cholesterol levels and keep heart diseases at bay, a new study suggests.

According to a study published in the American Journal of Clinical Nutrition, consuming tree nuts, such as walnuts, significantly lowers risk of cardiovascular disease, reported Daily Mail.

Packed with important nutrients such as heart-healthy monounsaturated fats, omega-3s, fibres, vitamins, protein and minerals, walnuts help lower total cholesterol levels in the body and thus reduce the chances of a person getting a heart attack.

"Consuming tree nuts lowers total cholesterol, triglycerides and LDL (bad) cholesterol," said lead researcher Michael Falk from the Life Sciences Research Organisation in the US, reported Medical Xpress.

"Tree nuts contain important nutrients such as unsaturated fats, protein, vitamins and minerals. Walnuts are the only nut that provide a significant amount of alpha-linolenic acid (ALA) - the plant-based form of Omega-3s," Falk added.

To reach the conclusions, the researchers from the Life Sciences Research Organisation collected data from 61 controlled trials, 21 of which examined walnuts' effects on human health.

The research included a total of 2,582 participants who were given dose of nuts that varied from 5 to 100g per day. Most of the study participants followed their routine diet regimen.

It was found that consuming at least two servings (60 grams) per day of tree nuts has stronger effects on total cholesterol and LDL and may be particularly important for lowering the risk of heart disease in individuals with Type 2 diabetes, according to NDTV.

The findings showed that walnut consumption on daily basis may help curb a person's cardiovascular risk factors by decreasing bad cholesterol (LDL) by nine to 16 percent and diastolic blood pressure by 2 to 3 mm Hg2. Besides, walnuts also increase levels of good cholesterol (HDL), reduce inflammation and improve arterial function.