Skip to content

Food & Recipes

Font Size

Walnuts Protect Arteries From Fat

Nuts May Be Key to Heart-Healthy Mediterranean Diet
WebMD Health News
Reviewed by Louise Chang, MD

Oct. 9, 2006 -- A handful of walnuts protects your arteries from the shock of a high-fat meal, Spanish researchers find.

The finding suggests that nuts are a more important part of the heart-healthy Mediterranean diet than olive oil. The Mediterranean diet is low in saturated fats but high in monosaturated fats, particularly olive oil.

Heart health depends on healthy, flexible arteries. When you eat a high-fat meal, it temporarily stuns your arteries. They stiffen and become less able to expand in response to exercise. Over time, this repeated damage contributes to hardening of the arteries.

But if you eat walnuts along with a fatty meal, the fat has much less of a short-term effect, find Emilio Ros, MD, PhD, and colleagues. Ros is director of the Lipid Clinic at Hospital ClĂ­nico, Barcelona, Spain, the central location for the study.

"People would get the wrong message if they think that they can continue eating unhealthy fats provided they add walnuts to their meals," Ros says in a news release. "Instead, they should consider making walnuts part of a healthy diet that limits saturated fats."

Ros serves on the scientific advisory board of the California Walnut Commission, which partially funded the study and provided it with nuts.

Walnuts: The Anti-Salami?

Ros and colleagues studied 24 nonsmoking, normal-weight adults. They all had normal blood pressure. Half of the participants had elevated cholesterol but were not taking any medications for it. Two weeks before and during the study, these volunteers went on a strict Mediterranean diet -- low in fats and meats but high in fiber, fruits, and vegetables.

The volunteers then ate a salami-and-cheese sandwich on white bread with a small serving of full-fat yogurt. Half the volunteers had walnuts (about eight nuts) added to this meal, while the other half had about 5 teaspoons of olive oil added to the meal.

After one week, the same high-fat meal was served and the volunteers who had previously had walnuts were switched to olive oil; those who had olive oil were switched to walnuts.

Sophisticated tests showed that the high-fat meal had less of a blood-vessel effect on those who ate the walnuts than on those who ate the olive oil.

Today on WebMD

Four spoons with mustards
What condiments are made of and how much to use.
salmon and spinach
How to get what you need.
grilled veggies
Easy ideas for dinner tonight.
Greek Salad
Health benefits, what you can eat and more.

WebMD Recipe Finder

Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.

roasted chicken
grilled steak

Loaded with tips to help you avoid food allergy triggers.

Loading ...

Sending your email...

This feature is temporarily unavailable. Please try again later.


Now check your email account on your mobile phone to download your new app.

vegetarian sandwich
vegan soup
Foods To Boost Mens Heath Slideshow