Nuts, like other dried fruits, are extremely beneficial for our body and to prevent heart disease. Its enormous contributions to heart health and the improvement of the circulatory system, but walnuts give us so much more.

Walnuts to prevent heart disease

The vegetable oils present in walnuts are responsible for this important action . They are rich in oleic acid, like olive oil, but they also contain others such as linoleic acid and alpha-linoleic acid: omega 3 acids. All of them help lower blood cholesterol levels, especially LDL- cholesterol (“bad” cholesterol), reducing the risk of cardiovascular diseases such as heart attack or angina pectoris considerably. These fatty acids prevent the formation of clots, as they make the blood more fluid.

Just consuming 30 grams (g) a day and adding it to your diet can help reduce your risk of heart disease by 30 percent.

Walnuts as protectors of the heart

If to all this we add the ability to lower blood pressure thanks to the contribution of minerals , and to control blood glucose levels, we make walnuts an ideal complement for our heart.

Other properties of walnuts
Walnuts have antioxidant properties thanks to their high content of vitamins, highlighting vitamin E, vitamin C and group B vitamins.

They are rich in calcium, helping to prevent osteoporosis and maintain healthy bones. These last two properties make them especially recommended in menopause, as they fight two of the processes that accelerate their development at this time.

Other benefits of walnuts

  • It keeps our skin in good condition, preventing problems such as eczema, dryness, etc.
  • Our hair will be healthier and stronger thanks to zinc . Its baldness-retarding effect has even been postulated.
  • Its consumption is recommended to students due to the beneficial action of lecithin on intellectual capacity, mental alertness and memory.
  • They are satiating, so they help control the feeling of hunger between meals.

Caloric intake of walnuts

However, we cannot forget that nuts in general, and walnuts are no exception, provide a significant amount of calories. In case of obesity, we must control its consumption.

It is recommended to consume 5 nuts about 4 or 5 times a week, that is, as long as we omit the intake of other less healthy fatty foods such as lard, fatty meat, etc.

People with a tendency to develop kidney or gallbladder stones should moderate their consumption, as they are very rich in oxalates.

You already know, if you want to reduce the risk of heart disease, the consumption of nuts can be a great ally to take care of your cardiovascular health.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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