Walnuts can do so many things in your life, including reducing inflammation and the risk of heart disease.
From weight loss to good brain health – walnuts are revered for all these health benefits. But did you know that this amazing nut and tons of health benefits for your heart?
In fact, a pilot study from the US revealed that people in their 60’s and 70’s who regularly eat walnuts are more likely to have low levels of inflammation, a factor associated with lower risk of heart disease, compared with those who do not eat walnuts.
The study was part of the Walnuts and Healthy Aging (WAHA) study, and your findings were published in the Journal of the American College of Cardiology.
Eating walnuts regularly can reduce inflammation, the study said
In a study conducted by Dr. Emilio Ros of Barcelona Hospital Clinic, in collaboration with Loma Linda University, more than 600 older adults consumed 30 to 60 grams of walnuts a day as part of their regular diet or following their regular diet (excluding walnuts). two years.
Those who ate walnuts significantly reduced inflammation, measured by the concentration of known inflammatory markers in the blood, which was reduced by 11.5%.
Of the ten known inflammatory symptoms measured in the study, six were significantly reduced in walnut diet, including interleukin-1b, a potent inflammatory cytokine in which pharmacologic activity is strongly associated with reduced heart disease rates.
The conclusion of the study is that the anti-inflammatory effects of walnuts provide an explanation for how to reduce heart disease by lowering cholesterol.
The role of heart disease
“Temporary inflammation helps us to heal wounds and fight disease, but chronic (chronic) inflammation, caused by things like malnutrition, obesity, high blood pressure and high blood pressure, is dangerous instead of healing, especially when it comes to heart health,” says Ros.
Chronic inflammation is a critical factor in the development and progression of atherosclerosis, which is plaque or “stiffness” of the arteries, which is a major cause of heart attack and stroke. Therefore, the severity of atherosclerosis depends largely on chronic inflammation, and changes in diet and lifestyle are key to reducing this process.
According to Dr. Ros: “Walnuts have a good mix of essential nutrients such as omega-3 alpha-linolenic acid, or ALA (2.5g / oz), and other active substances such as polyphenols2, which can contribute to their fight against inflammation and other benefits. health.
While these results are promising, research is limited. The study participants were healthy and comfortable adults with the option of eating a different diet than walnuts. In addition, further research is needed on a very diverse and disadvantaged population.