Walnuts are a heart-healthy food1, certified through the American Heart Association’s Heart-Check program.2 Heart disease is the leading cause of death for both men and women in the U.S.3 The good news is that many of the risk factors associated with heart disease can be controlled with dietary and lifestyle changes. Since 1993, published research has been investigating how eating walnuts affects various heart health markers such as LDL (“bad”) and HDL (“good”) cholesterol, blood pressure, inflammation, and plaque formation.
1 Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease. One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha-linolenic acid, the plant-based omega-3.
2 Heart-Check Certification does not apply to scientific research by an organization other than the American Heart Association, unless expressly stated.
3 CDC. Heart Disease Facts. https://www.cdc.gov/heartdisease/facts.htm
Heart Health, 2020 <https://walnuts.org/nutrition/wellness/list/category/heart-health/>.