Can Eating Walnuts Lower Bad Cholesterol? What Experts Say

People who ate about half a cup of walnuts every day for two years modestly lowered their LDL, or "bad," cholesterol levels as well as the number of LDL particles associated with cardiovascular disease risk. Earlier studies claimed that walnuts, high in omega-3 fatty acid, are linked with reduced rates of heart disease and stroke.

Walnuts have emerged a powerful superfood that come packed with essential antioxidant, omega-2 fatty acids, and protein. Regular consumption of walnuts can offer an array of health benefits. The tiny dry fruit can improve gut health, support weight management, reduces cancer risk, alleviate Alzheimer’s disease, enhance skin and hair health, and regulate blood sugar. The dry fruit is low in carbohydrate and high in fibre that can manage type 2 diabetes.

If you consume 28 grams of walnuts every day, you can get 185 to 190 calories, 18 to 19 grams fat, 4 grams protein, and 2 grams fibre. The presence of polyphenols in walnuts can help reduce oxidative stress and inflammation.

Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford said, “walnuts are packed with antioxidants more than almost any other nut, loaded with vitamin E, melatonin, and polyphenols, especially in that thin, papery skin. These fight free radicals and calm inflammation. Walnuts also have the most omega-3 fats of any nut, that kind your body cannot make. They help lower blood pressure, support your heart, and even boost our good gut bacteria. And yes, they are brain food as well. Regular walnut eaters have better memory and less inflammation.” ¹

The doctor recommended adding a handful of walnuts to the diet.

Can Walnuts Lower Bad Cholesterol?

According to a study featured in American Heart Association, “People who ate about half a cup of walnuts every day for two years modestly lowered their LDL, or "bad," cholesterol levels as well as the number of LDL particles associated with cardiovascular disease risk.” Earlier studies claimed that walnuts, high in omega-3 fatty acid, are linked with reduced rates of heart disease and stroke. ²

Walnuts Nutritional Profile

If you consume 28 grams of walnuts every day, you can get the following nutrients given below in the table:

Walnuts Health Benefits

Reduces Inflammation: Inflammation can be caused due to oxidative stress. Inflammation has emerged as the major cause of several diseases such as heart disease, type 2 diabetes, Alzheimer’s disease, and cancer. The presence of polyphenols in walnuts can fight oxidative stress and decrease inflammation. The subgroup of polyphenols namely ellagitannins fight against inflammation. The beneficial bacteria in the gut can transform ellagitannins to urolithins that can offer protection against inflammation.

Supports Healthy Gut Health: When you have a healthy gut, the overall health will also be sound. An unhealthy composition of gut microbiota can cause inflammation and several other diseases in the gut that can enhance risk of heart disease, cancer, and obesity. Additionally, the eating habits can significantly influence the microbiota. Regular intake of walnuts has emerged as one of the powerful ways to support health of microbiota and gut.

Helps With Types 2 Diabetes: The main reason why walnuts can reduce the risk of type 2 diabetes is that the dry fruit can manage weight. Increased body weight can enhance the risk of high blood pressure and diabetes. Regular consumption of the useful dry fruit can also regulate blood sugar. When you eat the dry fruits on a regular basis, it can lead to modest development in blood glucose levels.

Helps Reduce Blood Pressure: High blood pressure can pose major risk of heart disease and stroke. Regular intake of walnuts can lower blood pressure, especially central blood pressure and systolic blood pressure in people with high risk or mild hypertension. Adding walnuts to your diet can replace saturated fats with health fats such as ALA omega-3 and bioactive compounds that can improve vascular function. 

FAQs

References

1. Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford via Instagram|Did you know walnuts are really good for us?

2. American Heart Association|Eating walnuts every day could lower bad cholesterol in older adults

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.