According to a new Harvard article from Robert H. Shmerling, MD, (Senior Faculty Editor, Harvard Health Publishing) Previous studies have found that people with higher nut consumption have improved cardiovascular risk factors and lower rates of cardiovascular disease. For example, several studies have linked nut consumption to lower blood pressure and cholesterol levels. They also found that nuts are an important part of the Mediterranean diet and are beneficial for proper heart function.
A new study examines the health benefits of walnuts:
A new study suggests that walnuts may be a particularly good choice. And it's not the first time researchers have come to this conclusion. A previous analysis from the same researchers (including 365 study participants in 13 trials) found that diets enriched with walnuts led to lower total and LDL ("bad") cholesterol compared to other diets. Since then, more studies have been published with many more participants and longer follow-up.
This latest analysis pooled data from 26 previous studies involving more than 1,000 people; compared with those who ate a normal diet, those who consumed a walnut-enriched diet had:
- reduction in total cholesterol (by about 7 mg/dl, which is a 3 % greater reduction)
- LDL cholesterol reduction (about 5.5 mg/dl, 4 % greater reduction)
- lower triglycerides (about 5.7 mg/dl, about 5.5 % greater reduction)
- reduced apoprotein B (a protein associated with cardiovascular disease) by almost 4 mg/dl
Even greater improvements (e.g., a 12 mg/dl decrease in total cholesterol) were seen when the comparison diet was a typical American or Western diet (i.e., a diet high in red meat, high-fat dairy foods, and artificially sweetened foods).
