Walnuts improve nutrition and protect against heart disease

How walnuts enable healthy aging

When people start a routine early in life Walnut Eating it has a variety of beneficial effects later in life, including reduced risk of heart disease,

In a new study involving experts University of Minnesota School of Public Health examined the association between consumption of walnuts and other nuts with dietary quality and heart disease risk factors over a 30-year period. The results were published in the journal Nutrition, Metabolism, and Heart Disease.

Nut consumption analyzed by 3,092 people

In the study, the team analyzed data from 3,092 young adultswhich is so called. is part of Coronary artery risk development in young adults (cardia) studies. The consumption of nuts, including walnuts and other nuts, was examined three times over a 20-year period.

In addition, risk factors for developing cardiovascular diseases were measured in several studies. Then general linear regression was used to examine the association between nut consumption and heart disease risk factors over a 30-year period.

How many participants consumed nuts?

The participants included 352 people who ate nuts, 2,494 users of other nuts, and 177 people who did not eat any nuts.

Average nut consumption during the study was about three-quarters of an ounce per day (approx. 21 grams), while the intake of other nuts is about 1.5 ounces per day (approx. 42 grams), the researchers report.

Walnuts reduce the risk of heart disease

Data analysis has shown that consistent consumption of walnuts good breeding ground for others health-promoting lifestyle habits Forms later in life.

According to the research team, walnuts consumed during young to middle adulthood also helped reduce many risk factors for heart disease Feather.

Better nutritional quality thanks to walnuts

According to study author Professor Dr. Lynn M. Stephen a better overall nutritional qualityEspecially when the consumption of walnuts began at a young age and in the middle of adulthood.

Also, people who consume walnuts have a tendency to physically active As consumers of other nuts and as people who did not consume any nuts.

Eating walnuts prevents heart disease

In addition, those with a better risk profile for nut consumption than other groups heart diseases tied together. participants showed a

  • lower body mass index,
  • waist size small,
  • low blood pressure
  • and low blood triglyceride levels.

IWalnut consumers showed an advantage in terms of diet quality, but nut consumers appeared to have a better heart disease risk factor profile than other groups, regardless of overall diet quality.“, Explained Professor Dr. Stephen in a press release.

Walnuts prevent weight gain

Furthermore, eating walnuts is associated with a . was from less weight gain associated during the study period, the researchers report. Participants who consumed walnuts were also less likely to develop obesity than participants in other groups.

And the people who ate walnuts clearly pointed out low fasting blood sugar concentrations But, while the consumption of other nuts is a . with high LDL cholesterol level According to the research team.

Healthy Components of Walnuts

According to researchers, the positive effects of eating walnuts are probably due to the following reasons: unique combination Because of the nutrients contained.

For example, walnuts are an excellent source of vegetable Omega-3 Alpha Linolenic Acid (2.5 g/oz), which are important for heart health, brain health and healthy aging.

A handful of walnuts also contains several other important nutrients to support overall health, such as four grams of protein, two grams of fiber and 45 milligrams of magnesium. In addition, walnuts also contain a variety of healthy Antioxidants included, below polyphenolsTeam explains.

For example, people who consume walnuts are also often assigned a higher intake of several consumption of certain nutrients And food groups which are important for health.

For example, they consumed higher amounts of polyunsaturated fats, gamma-linolenic acid and alpha-linolenic acid, fiber, vitamin B6, magnesium, vitamin E, potassium.

Long-term effects of dietary choices

According to the research team, the new study clarifies how nutritional decisions, which young adulthood im being taken on health middle age can affect.

However, since no causal conclusions can be drawn from observational studies, the researchers said that randomized, controlled clinical trials on nuts and nut consumption should now be conducted.

This text matches the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.


  • So-Yun Yi, Lin M. Stephen, Xia Zhou, James M. Shikani, David R. Jacobs Jr.: Association of nut consumption with CVD risk factors in young to middle-aged adults: the Coronary Artery Risk Development in Young Adults (CARDIA) study; In: Nutrition, metabolism, and heart disease (veröffentlicht 30.07.2022), Nutrition, metabolism, and heart disease
  • Ketchum New York: Study shows walnuts are a bridge to better health as we age (veröffentlicht 14.09.2022), Ketchum New York

Important Articles:
This article contains general advice only and should not be used for self-diagnosis or treatment. He cannot take the place of visiting the doctor.


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