Tree nuts lower risk of heart disease

A new study shows that tree nuts (e.g. walnuts, cashews, almonds, and pecans) may lower the risks of cardiovascular disease by lowering cholesterol levels. The study published in the American Journal of Clinical Nutrition.

“Our study results further support the growing body of research that tree nuts, such as walnuts, can reduce the risk of cardiovascular diseases,” says one study author Michael Falk, PhD, Life Sciences Research Organization.

“Tree nuts contain important nutrients such as unsaturated fats, protein, vitamins and minerals. Walnuts are the only nut that provide a significant amount (2.5 grams per one ounce serving) of alpha-linolenic acid (ALA), the plant-based form of omega-3s.” said Falk.

Researchers also found that consuming at least two servings (two ounces) per day of tree nuts, such as walnuts, has stronger effects on total cholesterol and LDL. Additionally, results showed that tree nut consumption may be particularly important for lowering the risk of heart disease in individuals with type 2 diabetes.

Of 1,301 articles surveyed, 61 trials met eligibility criteria for this systematic review and meta-analysis, totaling 2,582 unique participants. Trials directly provided nuts to the intervention group rather than relying solely on dietary advice to consume nuts. The dose of nuts varied from 5 to 100g/day and most participants followed their typical diet.

More than two decades of research has shown that walnuts may help lower cardiovascular risk factors by decreasing LDL (bad) cholesterol by 9-16%2 and diastolic blood pressure by 2-3 mmHg2, as well as reducing total cholesterol2,3,4, raising HDL cholesterol2,3, reducing inflammation as measured by C-reactive protein5, and improving arterial function2. These factors are major contributors to heart disease risk, and reducing them is a critical step toward a healthier heart. In addition to providing omega-3s, walnuts also deliver a convenient source of fiber (2 grams per ounce) and protein (4 grams per ounce).

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Category: Features, Wellness and Complementary Therapies