Benefits of Nutritious Walnuts

You have been diagnosed with high cholesterol and the doctor has ticked off or told you to limit many of the stuffs you love: steak and eggs, ice creams, cheese burgers or ham sandwiches. You go crazy planning how to include flax seeds and avocado in your diet. Just go nuts over walnuts and you will be fine. Those kernels encased in oblong shells bearing nature's intricate signature designs not only taste great but are heart-smart as well, which aha...ha, even American Heart Association has approved.

When you learn about the virtues of walnuts, you tend to believe the legend that says walnuts were one of the gifts presented to Jesus by the three wise men. Yes, walnuts have been specially gift-wrapped with all the goodies our heart needs.

Walnuts are an important source of monounsaturated fats - approximately 15% of the fat found in walnuts is oleic acid, a healthful Omega 9 fatty acid beneficial to heart. Walnuts also contain an omega-3 fatty acid called alpha-linolenic acid (ALA), a special type of protective fat the body cannot manufacture. Omega-3-fatty acids reduce triglycerides levels and reduce the formation of atherosclerotic plaque on arteries by increasing HDL levels (high density lipoproteins, or the good cholesterol) and reducing LDL levels (low density lipoproteins, or the bad cholesterol). Walnuts contain five-times as much omega-3-fatty acids as any other nut. Food and Drug Administration (FDA) accepted a petition filed by the California Walnut Commission in 2004 to list the health claim that walnuts can aid in reducing cholesterol levels.

Omega-3s make blood less likely to clot inside arteries. ALA in the walnuts reduces C-reactive protein (CRP) that is released into the bloodstream any time there is active inflammation in the body. Walnuts cut down CRP levels and reduce inflammation of tissues and arterial walls in the body. In addition, they contain l-arginine, an essential amino acid. Inside the blood vessels, l-arginine is converted into nitric oxide, a chemical that relaxes the blood vessels and keeps its inner walls smooth.

One particular study compared the effects of a cholesterol-lowering diet with a similar diet in which 35% of the calories derived from monounsaturated fats came from walnuts. When following the walnut-rich diet, the participants were found to have lower levels of total cholesterol, LDL (the dangerous form) cholesterol and Lp(a) ("lipoprotein a," a lipid that increases blood clotting).

Walnuts have high levels of antioxidants too. High concentrations of phenolic antioxidants such as ellagic acid are found in the kernels that prevents the highly reactive omega-3 fatty acids from rancidity. Ellagic acid detoxifies cancer-causing substances and controls the cancer cells from replicating. Walnuts are a very good source of manganese and copper, two minerals that act as catalysts in antioxidant reactions.

Besides the antioxidant activity, the abundant polyphenols support the immune system.

In addition to heart healthy ingredients, walnuts also contain a wealth of other nutrients, including vitamin E, the B vitamins, fiber, and several minerals. But it would be only wishful thinking to hope that merely adding walnuts to a high cholesterol diet would let you binge. Like you keep hearing: there are no quick fixes. Instead, it's important to substitute walnuts for other sources of fat in the diet to achieve best results.