Does Walnut Reduce Cholesterol

Does Walnut Reduce Cholesterol

Walnut is not only a delicious food, but also a healthy meal that may be of benefit to the heart. The effects of walnut on cholesterol are a research topic and the American Food and Drug Administration (FDA) states that walnuts are cholesterol-lowering components.

The discovery of the benefits of walnut comes from many clinical studies performed by various research institutions from all over the world. The results show that eating walnuts is beneficial in lowering cholesterol levels.

Walnut also reduces the risk of heart disease and also benefits from inflammation.

Walnut is heart friendly

Walnut, heart omega-3 fatty acids and phytosterol content due to the heart shows friendly benefits.

Omega-3-fatty acids lower triglyceride levels and slightly lower LDL levels (also known as bad cholesterol, low density lipoproteins. In fact, the walnut is the nutrient containing the highest amount of omega-3-fatty acids in comparison to other nutrients . 2.5 grams of omega-3-fatty acid is present - less than 0.5 grams in other nutrients.

Phytosterols slightly lower LDL cholesterol levels, but it is not clear how they do so.

In addition to heart-friendly ingredients, walnuts also contain many other healthy nutrients, such as vitamin E, B vitamins, fiber, and various minerals.

Lower cholesterol with walnut
Many studies on walnuts have shown that you should consume a handful of walnuts every day to see the cholesterol-lowering benefits of walnuts.

The American Food and Drug Administration (FDA) states that 42 grams of walnuts can be consumed per day as part of a low-saturated fat and low-cholesterol diet, according to supportive but indefinite research.

Proof of walnut lowering cholesterol
Many studies show that walnuts are useful in lowering cholesterol levels. Some of the most important are:

The first study including the effects and benefits of walnuts on cholesterol was made by Loma Linda University in 1993. This study showed that a controlled diet containing walnuts significantly reduced LDL cholesterol compared to the ”Step One One diet by the American Heart Association. The controlled diet was a modified version of the edil Step One mod diet. The walnut was replaced with the fatty acid part in the diet.

A recent study at Harvard summarizing the benefits of nutrients has highlighted the fact that high amounts of nuts have reduced the risk of sudden cardiac death in 2002. In addition, many studies have explained the benefits of consuming nutrients containing walnuts and other omega 3 fatty acids. The high consumption of these products has reduced the risk of stroke and occlusion of the arteries.

As a result, the walnut is a healthy snack filled with important nutrients that can help keep your cholesterol levels and your heart healthy. Most research suggests that a handful of walnuts should be consumed per day to see these beneficial effects.

According to recent research, walnut is good for cholesterol especially in the case of diabetes . In one study, walnuts were added to low-fat or modified fat diets in women and men diagnosed with diabetes. Six months later, 30 grams of walnut-added diets increased HDL-cholesterol levels, commonly known as ”good“ cholesterol. As a result, walnut HDL is among the foods that raise good cholesterol and if you have high cholesterol, try adding walnuts to your diet to lower your cholesterol.


Eat as a snack.  The quickest way to use walnuts is a quick snack. Eat a handful of food. Walnuts are delicious, so they are simply edible.

Include walnuts in the breakfast.  An easy way to add walnuts to your diet is to include them in the breakfast. Take a handful of walnuts into cereal, quinoa or oatmeal. Even a few walnuts can be consumed next to the egg.

Mix the yogurt with the fruits and even mix with yogurt for breakfast.

Add the coconut for lunch.  It's easy to add the walnuts for lunch. If you can sprinkle on the salad or drink soup, you can add chopped walnuts as a garnish. You can even put the coconut pasta.

With vegetables.  When you add the walnuts to sauteed vegetables, a great flavor emerges. When cutting vegetables, remove the walnuts just before removing vegetables from the stove. You can also add walnuts if you make vegetable stew.

You can also add walnuts to lentils, beans, rice, millet or quinoa as a side dish.

Turn the walnut into a material.  For a snack or top stuff, make walnut oil or crush the coconut. Bring the walnuts into puree and spread on the bread or crackers. You can also thin the mash with olive oil or flax oil to get healthier oils. Use this as a humus-like material.

Add the desired crops to add extra flavor. Garlic or onion, dill, sage, oregano or oregano is a good idea.

Cook the walnut meat.  It goes great with walnut meat. Use walnuts for turkey or chicken fill.

Eat 30 grams of walnuts every day.  To help reduce cholesterol, you should eat at least 30 grams of walnuts daily. 30 grams of walnut is about 196 calories, but they are good calories because they are healthy fats.

Store the coconut properly.  You can buy shelled and shredded shells in shelled or grocery stores. If you prefer shelled walnuts, choose the shells that are intact. If you will get the walnut fragmented, choose the non-wrinkled ones. The walnut needs to smell fresh. Polyunsaturated fats in the walnut can stale. If that happens, the walnuts smell bad.

You can store shelled and unshelled walnuts in the refrigerator for six months. If you store them in the freezer, they can be consumed for at least one year. You can store the walnuts in a cool, dark and dry place, but after a few months you can check the walnuts against unusual odors. If you have places to store walnuts, you can usually save money when you buy in bulk.
Make sure that the walnuts are not opened. There must be a layer on it, which is a flat, bleak, sometimes waxy blanket. The skin contains most of the healthy pieces of the nut.
Consult your doctor.  Check with your doctor before starting any dietary changes to cholesterol. Talk to your doctor or dietician about your cholesterol, your cholesterol medications, and your health goals.

How Walnut lowers cholesterol

Know the difference between good and bad cholesterol.  Usually, " good " cholesterol (HDL) and "bad" cholesterol (LDL) cholesterol There are two basic varieties called. Bad cholesterol is what causes arteries to harden, which causes disease. Good cholesterol helps remove bad cholesterol from the blood.

When trying to improve the amount of cholesterol, it is important to lower your LDL (bad) cholesterol level and also raise your HDL (good) cholesterol level.

Understand the importance of walnut.  Walnut is a tree nut and is rich in many different nutrients. It contains a highly effective antioxidant and flavonoid which is high in anti-inflammatory components. Flavonoid is a form of vitamin E and vitamin E provides effective protection against heart disease, and its components provide protection against diabetes, metabolic syndrome and potentially both prostate and breast cancer.

Walnut is rich in omega-3 fatty acids. Omega-3 fatty acids are critical in improving the rate of omega-3 / omega-6 fatty acids, which can reduce inflammation and lower LDL-cholesterol levels while at the same time effectively increasing HDL-cholesterol.

Nutritional value of walnut.  Walnuts are a great source of omega-3 fatty acids. Only 30 grams of walnut meal will meet approximately 113% of the recommended daily omega-3 essential fatty acids. In addition, 30 grams of walnut provides significant amounts of minerals such as copper, calcium, iron, manganese and molybdenum. Walnuts are also rich in B vitamins.

Walnut is also very rich in fiber content and has a very low glycemic index.

The calorie levels of the walnut are relatively high. A portion of 30 grams contains about 195 calories. However, keep in mind that these calories come from healthy fats.

Adjust your walnut consumption to a maximum of 30-65 grams per day.

Walnut juice lowers cholesterol
Walnut juice in water contains nutrients and minerals in the walnut and has various health benefits. However, it is not possible to say that walnut water reduces cholesterol. There is no study about this