A Handful of Walnuts Can Help Your Heart

A handful of walnuts a day could make a great difference to the health of your heart, research shows.

Walnuts are an important plant source of Omega-3 fatty acids.

In a study in the journal Metabolism in 2013, German physicians confirmed that walnuts can reduce the risk of cardiovascular disease. By eating just a handful of raw walnuts (43 grams/1.5 ounces) each day for eight weeks, subjects improved their blood lipid profiles, bringing about a significant six percent reduction in heart disease risk.

The Power of Alpha-Linolenic Acid, the Plant-based Omega-3 Fatty Acid

A recent comprehensive review of the literature from Advances in Nutrition went further. Researchers found that consuming alpha-linolenic acid (ALA), the vegetable Omega-3 fatty acid found in walnuts and flaxseeds, was associated with a 10 percent lower risk of cardiovascular disease and a 20 percent reduced risk of fatal coronary heart disease. The research showed that a mere six to seven walnuts (about 15 grams/1/2 ounce) or just under one teaspoon of flaxseed oil daily could provide these benefits.

In addition to walnuts and flaxseeds, chia seeds contain heart-healthy plant-based omega-3 fatty acids. Pumpkin seeds, olive oil, edamame beans, soybean oil and canola oil are also sources, although, in much lower concentrations.

The plant-based Omega-3 fatty acid in walnuts and flaxseeds was associated with a 10% lower risk of cardiovascular disease and a 20% reduced risk of fatal coronary heart disease.

Walnuts: A Protective Food in a Class of Their Own

English walnuts

Walnuts are a protective food in a class of their own. The explanation lies in the nut, or more accurately its composition. Each walnut is a nutrient powerhouse with 65 percent fat, 15 percent protein, and 7 percent fibre. The fat consists mostly of polyunsaturated linolenic acid (Omega-6) and alpha-linoleic acid (Omega-3). Alpha linolenic acid (ALA) is one of the three types of Omega-3 fatty acids essential for normal metabolism. Walnuts are a valuable plant source of Omega-3 fatty acids.

In addition to these heart-healthy fats and a significant amount of fibre, walnuts contain powerful polyphenols and tannins which provide 15 times the protective antioxidants of Vitamin E.

Taking Walnuts to Heart

The good news from these studies is that to enjoy the benefits of walnuts you only have to eat a small amount each day—a handful of six or seven walnuts—and you’ll be helping your heart in a delicious way.

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