According to latest research a handful of walnuts everyday can help in maintaining the elasticity of the arteries and thus reducing the risk of heart attacks and coronary heart disease. Olive oil, traditionally thought to be good for the heart and arteries was found to be less effective than walnuts.
The fat molecules in a high fat diet trigger an inflammatory reaction which over a period of time contributes to the hardening of the arteries leading to heart disease and blockages. Walnuts have been found to increase the ability of the body to withstand the effects of these fatty acids and in maintaining the flexibility of the arteries.
The research funded by California Walnut Commission and published in the Journal of the American College of Cardiology, has found that raw walnuts are rich in amino acid called arginine, which helps in prevent the hardening of arteries, reducing the chances of blockages in arteries in the long run. Walnuts have also been found to contain antioxidants similar to omega 3 fatty acids in fish, which are believed to help in preventing heart disease.
The research involved 24 non smoking adults with normal body weights and blood pressure. Their cholesterol levels varied from normal to moderately high. The volunteers were divided into two groups and had to follow a low cholesterol Mediterranean diet for two weeks which was low in fats meat and diary products but rich in fibre, fruits and vegetables. Each group was then given identical high fat meal of a salami and cheese sandwich followed by a small serving of full-fat yoghurt. One group was given five teaspoons of olive oil while the other group was given eight shelled walnuts.
Ultrasound examinations after the high fat meal revealed that the arteries of those eating the walnuts stayed more flexible and elastic after the meal than of those who were given olive oil regardless of the cholesterol level.
Although more tests need to be done to determine whether the positive effects of raw walnuts are affected by heating or cooking, the supportive research advocates eating of 1.5 ounces of walnuts everyday as part of a low-saturated-fat and low cholesterol diet, to reduce the risk of coronary heart disease.
