The New Low-Cholesterol Diet: Walnuts
Walnuts aren't just for holidays anymore
Cynthia Dennison Haines, MD
If you're like many Americans, you may crack open fresh walnuts only during
the holiday season. But research shows there's good reason to enjoy this nut
year round. Unless you're allergic to nuts, walnuts belong in a low-cholesterol
diet. So get cracking.
How Do Walnuts Help?
"In general, nuts are good," says American Dietetic Association
spokeswoman Suzanne Farrell, MS, RD. "But walnuts are great because they
have high levels of omega-3 fatty acids. Other nuts don't."
Omega-3 fatty acids are also found in fatty fish like tuna and salmon. We
know that omega-3 fatty acids lower levels of triglycerides, a type of fat in
the bloodstream, although experts aren't exactly sure how. Omega-3 fatty acids
may also slow down the growth of plaques in the arteries and reduce swelling
throughout the body.
What's the Evidence?
There are a number of small studies that show that walnuts can help lower
One 2004 study of 58 adults with diabetes looked at the effects of eating a
handful of walnuts each day in addition to a healthy diet. The researchers
found that on average, people who ate the walnuts had an increase in their good
HDL cholesterol and a drop of 10% in their bad LDL cholesterol levels. The
results were published in the journal Diabetes Care.
An earlier Spanish study published in Annals of Internal Medicine in 2000
found that substituting walnuts for other sources of fat could lower total
cholesterol levels by 4% in six weeks.
Because of the evidence, the FDA issued a "qualified health claim"
for walnuts in 2004. This means that while the research is not conclusive,
there is good evidence that walnuts can lower the risk of heart disease. Walnut
growers are also allowed to advertise the health benefits of walnuts on their
Getting Walnuts Into Your Diet
Walnuts are easy to work into your meal plan. You can buy preshelled walnuts
in any grocery store if you don't want to spend time cracking nuts. They don't
need any preparation. Just eat a handful as a snack or add them to a trail mix.
You don't need very many anyway.