New study confirms walnuts are good for the heart

2019-09-25 | Since 3 Month
What are you waiting for, get cracking.
 
It may not be your first choice from the snack platter, but the humble walnut has been shown to be a heart-healthy snack, according to a recent study undertaken by the University of Wollongong.
University of Wollongong’s Dr Elizabeth Neale states, “Our research combines the results of many scientific studies, showing that nut consumption is associated with the reduced risk of cardiovascular and coronary heart disease, with no adverse effects on body weight.
“We know that nut consumption in Australia falls short of the recommended 30g serve per day, and with heart disease growing at a rapid rate in this country, the research findings support adding a handful of nuts, such as walnuts, to your day,” she said.
Another study by Guash-Ferre et al found that consuming walnuts was associated with a 29% reduction in the risk of cardiovascular events.
 
It is thought that walnuts are a particularly heart-healthy nut as they offer one of the highest plant sources of Omega 3s and antioxidants, and are also rich in bioactive components including polyphenols, carotenoids, phytosterols, fibre and minerals.
 
Regularly consuming a handful of walnuts – just 30g – has also been found to offset inflammatory effects within the body, keeping blood vessels and walls healthy, which prevents the hardening of arteries. In addition to their antioxidant properties, walnuts are also rich in the ‘good’ unsaturated fats, which help lower cholesterol and, along with fibre, keep us feeling fuller for longer to aid weight management.
 
Walnuts can be eaten just as they are or incorporated into sweet and savoury dishes where they work wonders. If you’re looking to bump up your walnut intake, you could try this nectarine, walnut and witlof salad by Shannon Bennett or this linguine with sage and walnut pesto.


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