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Walnuts Cut Cholesterol According To New Harvard Study walnuts

Eating a diet high in walnuts may decrease cholesterol and fight inflammation, two major risk factors for cardiovascular disease, according to a study conducted by researchers from Harvard University and published in the American Journal of Clinical Nutrition.

“Consumption of nuts has been associated with a decreased risk
of cardiovascular disease events and death,” the researchers wrote.
“Walnuts in particular have a beneficial nutritional profile; they are
especially rich in polyunsaturated fatty acids, which may improve
blood lipids and other cardiovascular disease risk factors.”

Walnuts are also considered valuable dietary sources of fiber,
magnesium, complete B complex vitamins, vitamin E and natural
antioxidants.

Researchers analyzed the results of 13 different studies conducted
on a total of 365 participants who had obtained between 10 and 24
percent of their calories from walnuts for four to 24 weeks. They
discovered that participants on a high-walnut diet experienced
significant decreases in total and LDL (”bad”) cholesterol.

“When compared with control diets, diets supplemented with walnuts
resulted in a significantly greater decrease in total cholesterol and in
LDL-cholesterol concentrations,” the researchers wrote.

The researchers also found other indicators that even though a
high-walnut diet is relatively high in fat, it seems to lower the risk
of cardiovascular disease rather than raising it.

“Other results reported in the trials indicated that walnuts provided
significant benefits for certain antioxidant capacity and inflammatory
markers and had no adverse effects on body weight,” the researchers wrote.

Prior studies have linked diets high in nuts and berries to a reduced
risk of metabolic syndrome, a cluster of symptoms related to cardiovascular disease. Other nuts previously linked to improved cardiovascular health include macadamia nuts and almonds.

Other studies show diets high in walnuts may also reduce the risk
of breast cancer.

Source: American Journal of Clinical Nutrition.

Enjoy them…here’s how!

Crack some for fun and snack on the them plain.

Walnut oil is available which can be used on salads or whipped up in a protein drink or fresh fruit smoothie.

Delicious pieces on top of hot or cold cereal or your favorite yogurt.

Sprinkle finely crushed on fresh fruit or on salads.

Old fashion family recipe for poultry stuffing includes fresh walnut halves, mushrooms, celery, onion, black olives sauteed and added to soaked whole grain bread, herbs include parsley and tarragon, yum!

Bake in your favorite breads, cakes or muffins; carrot, pumpkin, banana, add to pancakes too, makes a great topping with maple syrup!

You can whip up in a blender for a buttery consistency and make yourself a delicious open face sandwich of walnut and fruit spread on a piece of hearty bread.

Or, add yogurt and spices to whipped up walnuts to make a delicious dip for carrot sticks, celery or any of your favorite fresh vegetables, especially yummy with artichokes.

Homemade walnut granola is easy to prepare as follows:
1/2 cup honey
4 tablespoons molasses
1 tablespoon of vanilla
Pinch of salt
1 teaspoon each cinnamon, ginger, nutmeg.
6-8 cups of rolled oats
1 cup walnuts pieces
Mix and toss well until everything is covered and gooey….spread on a cookie sheet and bake at 275°F for 30-45 minutes. Once mixture is cool, add walnuts. Delicious and healthy!

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