It is
official – walnuts are not only for recreational eating and cooking!
Research has shown that walnuts also have medicinal value in the sense that it
has recognized cholesterol lowering properties. Many studies performed by
various research institutions all over the world, have at last discovered the
benefits of walnuts. Not only has the consumption of walnuts proven beneficial
in lowering cholesterol levels, they
have also been noted to reduce the risk of heart disease and inflammation.
There
are three types of fat in foods – saturated, mono-unsaturated and
poly-unsaturated fat. Replacing sources of saturated fat with mono- and
poly-unsaturated fat can help improve cholesterol levels, and improving
cholesterol levels can reduce risk of heart disease. Although most nuts
are rich in mono-unsaturated fat, the benefit is that walnuts are
poly-unsaturated.
But
this is not where the nutritional value of walnuts ends. Another reason why
they are heart healthy is because of the presence of high amounts of omega-3 fatty
acids, particularly alpha linoleic acid, and phytosterols. Omega-3-fatty acids
reduce triglycerides levels and also reduce the formation of atherosclerotic
plaque on arteries by increasing HDL levels (the so-called good cholesterol).
On the other hand in turn it reduces LDL levels (or the so-called bad
cholesterol). In addition to heart healthy ingredients, walnuts also contain a
wealth of other nutrients, including vitamin E, the B vitamins, fiber, and
several minerals.
A
qualified dietician would be able to compile a balance cholesterol lowering diet
in which 20 percent of the calories can come from walnuts. In such a case LDL cholesterol
can be reduced by as much as 12 percent. For a 1,200-calorie per day
diet, a little less than 1/3 of a cup of walnuts is about 240 calories, or 20
percent of the total calories for the day.
In
conclusion, as
with any food, good or bad, eating too much can cause weight gain and being
overweight places you at higher risk of heart disease. To avoid gaining weight,
replace foods high in saturated fat with nuts. For example, instead
of using cheese, luncheon meat or croutons in your salad, add a handful of
walnuts or almonds.
Danie de Villiers
