Walnuts against cholesterol plaques

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Do you like walnuts? It's fine. Experts from the American Dietetic Association recommend eating nuts throughout the year.

If you are not allergic, you should definitely include nuts in your daily diet, according to Suzanne Farrell, spokeswoman for the association. The fact is that walnuts are not only tasty, but also an ideal cholesterol-lowering agent.

American scientists conducted a study confirming the positive effect of walnuts on cholesterol levels and the rate of lipid metabolism.

According to experts, it is useful to snack on walnuts during the day and add them to daily dishes: cereals, yoghurts and even soups.

The journal Diabetes Care published the results of a study of 58 patients with type 2 diabetes. The specified contingent of patients was divided into groups. All patients ate a restricted fat diet that included fish, fruits, and vegetables. Patients in one group ate an additional 30 grams of nuts (approximately 6 whole nuts) daily. Patients of all groups showed positive changes in lipid metabolism indicators. However, these changes were more significant among nut eaters. All patients showed an increase in high-density cholesterol (HDL), but only nuts led to a 10% decrease in serum low-density cholesterol concentration (bad cholesterol - LDL, which promotes thrombus formation).

According to experts, it is useful to snack on walnuts during the day and add them to daily dishes: cereals, yoghurts and even soups. Nuts are a valuable source of magnesium, zinc, copper and polyunsaturated fatty acids, vitamin B 6, and have antioxidant activity. In addition, the consumption of nuts reduces the cravings for simple carbohydrates. Nuts also contain omega-3 fatty acids known for their healing properties.

However, it should be remembered that the recommended intake of nuts is no more than 20-28 grams per day.