Walnuts: A Powerful Cholesterol Buster

When it comes to managing cholesterol levels, the foods we eat play a key role in maintaining heart health. Among them, walnuts stand out as a cholesterol-lowering superfood. Research shows that eating 28 to 56 grams of walnuts daily for two years reduces total cholesterol and LDL cholesterol (the so-called “bad cholesterol”) by about 4 per cent. But why is this so important?

“High LDL cholesterol can lead to plaque buildup in the arteries, which increases the risk of heart disease and stroke,” explains Wendy Bazilian, RD, a registered dietitian. Meanwhile, HDL cholesterol (the so-called “good cholesterol”) helps remove excess cholesterol from the body, acting as a “garbage truck.” To understand what makes walnuts so effective, we turned to experts who explained why this nutrient-rich food is a heart-health must-have.

Walnuts have been the subject of decades of scientific research confirming their beneficial effects on cholesterol levels. In 1993, a landmark study from Loma Linda University highlighted the nutritional value of nuts, especially walnuts. Since then, hundreds of studies have confirmed their many health benefits.

Walnuts contain more than just one or two nutrients, but a unique complex of components that work in synergy. Here's how they help: It is an excellent source of fibre. Nuts aren't typically associated with fibre, but 28 grams of walnuts contain 2 grams of fibre. Fibre helps lower cholesterol by binding to it in the digestive system and carrying it out of the body. “The fibre in walnuts helps lower cholesterol by preventing it from being absorbed into the bloodstream,” explains Samantha DeVito, a registered dietitian. 

They are a rich source of healthy fats. Walnuts contain two types of healthy fats: Alpha-linolenic acid (ALA): This plant-based omega-3 helps remove LDL (bad cholesterol) particles from the bloodstream. Other fats are polyunsaturated, which help regulate triglyceride levels and support cardiovascular health. Similarly, it contains high antioxidant content. Walnuts are rich in polyphenols, plant compounds with antioxidant properties. These substances neutralise free radicals, reducing oxidative stress that can damage cells and tissues.

Polyphenols also reduce inflammation, which plays a key role in the development of cardiovascular disease. Research shows that they increase levels of “good” cholesterol (HDL), especially in people with metabolic syndrome. Walnuts support gut health. They promote the growth of beneficial bacteria in the intestines, which has a positive effect on the overall health of the body. The fibre and polyphenols in nuts create a favourable environment for the development of these microorganisms.

Research shows that a healthy microbiome is linked to lower cholesterol levels, making walnuts even more heart-healthy. How to include walnuts in your diet? They are easy to integrate into your daily diet: add them to salads, porridge or yogurt and enjoy as a healthy snack. Or use in baking or as a filling for main dishes.

- Pravda.ru