Walnuts and Heart Health

There is some new evidence provided by a Yale University study linking walnuts to improved cardiovascular health. The findings show an improvement to the endothelial function in individuals with type II diabetes when study participants consumed a daily serving of 2 ounces of walnuts.

The study also found the addition of walnuts promoted increased fasting serum glucose levels, lower cholesterol levels, and lower LDL cholesterol.

Walnuts provide poly-unsaturated fatty acid omega 3’s, particularly alpha-linolenic acid (ALA). This fatty acid has been linked to many heart health benefits, such as decreased lipoprotein(a), lower triglycerides, and improved heart rhythm.

Here are a few ways to add walnuts to your diet:

• Mix walnuts with dried fruit for a nutritious snack
• Add toasted walnuts to a salad or pasta dish
• Sprinkle chopped walnuts on oatmeal or breakfast cereal

Keep in mind calories and portion control! A 1.5 ounce serving of walnuts provides ~278 calories. There are approximately 20 walnut halves in a 1.5 ounce serving.

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com

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