4 ways Walnuts keep you healthy
Walnuts are loaded with unsaturated fat, vitamin E, vitamin B, protein, fiber, calcium, iron, magnesium. Walnuts can lower cholesterol, fight cancer, and boost your brain powder. Use walnuts for baking or cooking, throw them in a salad for some crunch, or just munch on them with your meal.
* WILL LOWER CHOLESTEROL – If you don’t care about your cholesterol, you must be nuts. If you want to lower your cholesterol, you should eat them.
In a six week study in Spain, patients substituted walnuts for some of the olive oil and other fatty foods in their traditional Mediterranean diet. This simple change caused total and LDL or “bad” cholesterol to drop considerably. This research proved women, older people, and those with high cholesterol already at risk of heart disease can benefit from eating walnuts as much as young, healthy men.
“Walnuts lowered the risk of coronary heart disease by 11 percent,” says Dr. Emilio Ros, a researcher at the Hospital Clinic of Barcelona and director of the study. “It’s as simple as this; if you eat a handful of walnuts a day, you will lower your blood cholesterol, and therefore lower your cardiovascular risk.”
Part of what makes walnuts so effective is their high fat content. An ounce of English walnuts (about a handful) contains more than 18 grams of fat. Most of it is polyunsaturated, including a form of omega-3 fatty acid called alpha-linolenic acid. Walnuts also contain some monounsaturated fat. Both lower cholesterol.
Walnuts also provide vitamin E, a powerful antioxidant that stops LDL particles from oxidizing and damaging your arteries.
* BLOOD CLOTS – If someone told your risk of heart disease, you might respond, “nuts.” And you’d be right. That same alpha-linolenic acid keeps the platelets in your blood from clumping together. Lumpy, sticky blood can lead to all sorts of problems, including atherosclerosis, high blood pressure, blood clots, heart attack, and stroke. In fact, four major studies found that eating nuts regularly can reduce your risk of heart disease by 30 to 50 percent.
* PUTS THE CRUNCH ON CANCER – Walnuts are one of the richest natural sources of allagic acid. A falconoid that fights cancerous tumors, especially of the lung, liver, skin, and esophagus.
In addition, men should know a few walnuts a day could safeguard their prostate. The University of Massachusetts Medical School gathered information on diet and prostate cancer from 59 countries. They found that nuts, along with grains and cereals offered real protection. Plus, with the antioxidant vitamin E mopping up those dangerous free radicals, walnuts give you even more anti-cancer benefits.
* BRIGHTENS UP YOUR BRAIN – In the past, people thought walnuts look a bit like a brain and so believed they were a good food for your brain. Turns out they were right. The omega-3 fatty acid in these delicious nuts can improve brain function, boost your memory, and may even brighten your mood.