According to interventional studies conducted in recent years, including nuts in the diet can be an effective strategy for improving blood lipid (fat) levels without the risk of weight gain. These results should encourage us to eat nuts more regularly, as they are not only fat-free, but actually fight fat (blood and body).
A review published in 2018 in American Journal of Clinical Nutrition, conducted 26 clinical trials (with a total of 1059 participants), showed how close the relationship is between nut consumption and cardiovascular risk factors.
The results showed that nut-rich diets improved the lipid profile without affecting blood pressure levels or body weight. Reductions in total cholesterol, LDL cholesterol, and triglycerides were noted in the walnut group compared to the control group.
These reductions were even greater compared to the American diet and the Western diet, which promotes a high consumption of red meat, full-fat dairy, refined, processed, additive and artificially sweetened products. Nut consumption also helps lower the risk of cardiovascular disease by improving endothelial function, reducing oxidative stress and certain markers associated with inflammation. How is it that even though nuts are high in fat, they still have cardiovascular benefits? Researchers say that walnuts contain high amounts of polyunsaturated fatty acids. Unlike saturated fats, they have the opposite effect on cardiovascular risk. In addition, walnuts are rich in linoleic acid and alpha-linoleic acid, which have anti-inflammatory properties and keep blood vessels healthy.
According to a study published in Journal of Nutrients in 2018, walnuts also have beneficial effects on the intestinal bacterial flora. Daily consumption of 43 g of walnuts for 2 months increased the production of probiotic species in healthy individuals. The diversity of the human gut microbiome is hypothesized to affect health and disease risk, such as inflammatory bowel disease, obesity, type 2 diabetes, and cardiovascular disease. At the same time, the good functioning of the immune system depends on the beneficial intestinal bacterial flora. Not all nuts are the same. For example, Romanian walnuts, almonds and cashews contain, in addition to polyunsaturated acids and monounsaturated fats. And these are considered healthy fats, which support cardiovascular health.
In addition to good fats, walnuts also contain other important bioactive compounds, such as vitamin E and polyphenols (ellagitania, penduculagin), which have protective effects against cancer and neurodegenerative diseases. We must remember that our health cannot be guaranteed by eating only one specific food. The intake of nuts is important for heart health, but it must be accompanied by a healthy diet in general, more regular physical exercise and avoiding vices (smoking, excessive alcohol consumption).
