Why walnut is good for you

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The Journal of Nutrition reports that consumption of walnuts may reduce the risk of cardiovascular disease, and that walnut oil provides more favourable benefits to endothelial function, which is the lining of the inside of our blood and lymphatic vessels.

There has also been research into whole walnuts, and how they can improve cholesterol levels and markers for inflammation, which is also connected to a reduced risk of heart disease. A study by the British Journal of Nutrition found that those who consumed nuts more than four times a week reduced their risk of coronary heart disease by as much as 37 per cent.

Read more about what to eat for a healthy heart. There has been some evidence to demonstrate that consuming walnuts in the place of other foods does not cause weight gain , even though they are energy rich, offering a great snack alternative for those looking to manage their weight. Learn more about how to lose weight and keep it off. A recent animal study has shown that consuming walnuts can enrich the gut microbiome and increase particular good bacteria strains, which could offer benefits to humans with more research.

Discover more about how diet affects gut health. The health benefits of almonds The health benefits of nuts All our health benefits guides. This page was updated on 4 August by Tracey Raye. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Find out more at urbanwellness. A new study suggests that walnuts may be a particularly good choice.

Since then, more studies with far more study participants and longer follow-up have been published. This latest analysis combined data from 26 previous trials that included more than 1, people; compared with those on a regular diet, those consuming a walnut-enriched diet had:.

A diet rich in high-fat foods such as nuts always raises the concern about the potential for weight gain, but fortunately those on the high-walnut diet did not gain weight. While this new research is intriguing, it also raises the question of whether walnuts are unique in some way.

In fact, it may be the types of oils in walnuts that make them special when it comes to cardiovascular health. Walnuts contain a lot of polyunsaturated fatty acids, which are healthier than saturated fats.

In addition, walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy, in addition to having favorable effects on blood lipids. All nuts are not created equal. Many nuts such as my favorites, almonds and cashews are rich in mono unsaturated fats, along with polyunsaturated fats. These are healthier types of fats than saturated and trans fats, but the specific combination of fats and polyunsaturated fatty acids contained in walnuts may be particularly good for cardiovascular health.

Researchers analyzing past studies on the health benefits of walnuts have given us reason to make them a regular part of our diets and, perhaps, to choose them over other nuts.