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How many walnuts should
we eat per day to reap the benefits? In the case of walnuts, one ounce means about 7 shelled walnuts, or 14 walnut
halves.
In a recent post on www.healthline.com Rachael Link (see bio at end of post) researched and wrote that heart disease accounts for nearly one-third of all deaths worldwide. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease, said Ms. Link.
She
lists foods that we all should be eating to maximize heart health because diet
plays such a major role in lowering risks of heart disease. PillartoPost.org
will share her healthy and common sense findings now through Spring most
Thursdays.
ABOUT THE AUTHOR. Rachael Link is a
registered dietitian based in New York City. She earned her undergraduate degree
in Missouri and completed her Master's degree at New York University. She is
passionate about plant-based nutrition and achieving better health by balancing
her time between the kitchen and the gym. She is a diet expert with
Healthline.com and also enjoys sharing healthy recipes and nutrition tips on
her excellent blog called Nutrimental.
6. Walnuts
Walnuts are a great
source of fiber and micronutrients like magnesium, copper and manganese.
Research
shows that incorporating a few servings of walnuts in your diet can help
protect against heart disease.
According
to one review, eating walnuts can reduce “bad” LDL cholesterol by up to 16%,
lower diastolic blood pressure by 2–3 mm Hg and decrease oxidative stress and
inflammation.
Another
study in 365 participants showed that diets supplemented with walnuts led to
greater decreases in LDL and total cholesterol.
Interestingly,
some studies have also found that regularly eating nuts such as walnuts is
associated with a lower risk of heart disease.
SUMMARY
Studies
suggest that walnuts can help reduce cholesterol and blood pressure and may be
associated with a lower risk of heart disease.
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