Walnuts for a healthy heart: Walnuts are a North American superfood. They are full of healthy fats, fiber and protein. These brownish crunchy dry fruits resemble the human brain and have been proven to improve memory and cognitive functions. Consuming walnuts daily can protect you from a variety of debilitating diseases and conditions.Also Read – Healthy Heart Diet: Dos and Don’ts for a Healthy Heart
How do walnuts help your heart health?
- Walnuts contain monounsaturated and polyunsaturated fatty acids, which can lower the level of harmful cholesterol in your body and thus reduce the risk of developing cardiovascular diseases like heart attack or stroke. According to a study published in the British Journal of Nutrition, eating about 40 grams of walnuts per day can protect you from heart disease, and eating this fruit at least four times a week can reduce your risk of heart disease by 37%. .
- Additionally, this nutritional powerhouse is known to help reduce inflammation and improve blood vessel function.
- A recent scientific review published in Advances in Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy diet.
- Not sure yet? The American Heart Association (AHA) found that four or more servings of nuts per week, including walnuts and other foods, can help reduce the risk of heart disease. And that’s not all, the AHA has also certified walnuts as a heart-healthy food through its ‘Heart Check Mark’ program.
How many walnuts should you eat in a day?
A handful of walnuts, which is about 28 grams, is recommended for daily consumption. This amount contains 2.5 grams of essential plant-based omega-3, 4 grams of protein and 2 grams of fiber, which are essential for overall well-being. And the best time to eat walnuts is in the evening. As such, it contains PICO melatonin, which goes into your brain and increases serotonin levels, ultimately promoting sleep. Also Read – Health Benefits of Walnuts: Why You Should Consume Walnuts Daily – Watch Video
How to include walnuts in your daily diet?
- Mix coarsely ground walnuts with a portion of hung curd and turn it into a delicious creamy dip.
- You can also grind walnuts and add them to your curry, which are a good source of plant-based omega-3s.
- Be it poha, upma, or kachumber, walnuts add the perfect crunch to any snack
- Walnuts are the perfect companion to a low-calorie diet, and another great idea to use them is by mixing them into your morning smoothie.
(With inputs from IANS) Also Read – Does eating soaked walnuts control diabetes? All you need to know
