High cholesterol, especially LDL (bad) cholesterol, is a leading risk factor for heart disease, atherosclerosis, and stroke.
Among the healthy food choices, walnuts have the ability to help lower cholesterol naturally and safely. With a shape similar to the human brain and a naturally rich, fatty flavor, walnuts are not only visually appealing but also contain incredible nutritional value, especially beneficial for people facing high cholesterol.
Benefits of walnuts for people with high cholesterol
Walnuts are not only a nutritious nut, but also a natural food that helps control high cholesterol and improve cardiovascular health.
Here are 5 outstanding benefits of walnuts:
1. Reduce LDL (bad) cholesterol
Walnuts are rich in polyunsaturated fats, especially plant-based Omega-3 fatty acids (ALA). This type of fat has been shown to reduce LDL cholesterol levels in the blood (which is a major factor contributing to plaque formation in the arteries and causing atherosclerosis).
2. Anti-inflammatory and blood vessel protection
In addition to Omega-3, walnuts are also rich in antioxidants such as polyphenols and vitamin E. These substances help fight free radicals, reduce silent inflammation in the body and protect the endothelium of blood vessels from damage, thereby slowing the progression of atherosclerosis.
3. Support cholesterol excretion through the digestive tract
Walnuts contain a significant amount of soluble fiber, a type of fiber that can bind to cholesterol in the small intestine and support their excretion from the body through the stool. This helps reduce the amount of cholesterol absorbed into the blood, especially when combined with a diet rich in vegetables and whole grains.
4. Improve overall cardiovascular health
In addition to directly affecting cholesterol, walnuts also contribute to improving blood vessel function, reducing blood pressure slightly, and regulating heart rate. Many studies have shown that adding walnuts to your daily diet can reduce the risk of cardiovascular disease.
5. Help control weight
Although rich in energy, walnuts can make you feel full for a long time and limit cravings thanks to their content of healthy fats and vegetable protein. Maintaining a stable weight or losing weight appropriately is also an important factor in helping to reduce cholesterol and improve cardiovascular health in people with high blood lipids.
How many walnuts should you eat per day?
According to nutritionists, 3–4 walnuts per day (equivalent to about 28g or half a small cup) is enough to support blood lipid reduction without causing excess calories, especially for people on a weight control diet. Some studies have found that eating just half a cup of walnuts per day for 2 years can significantly reduce LDL levels and improve LDL particle index.
It is important to eat whole walnuts (not roasted, salted, or sugared) to retain the nutritional benefits, and should be used as part of a balanced diet instead of adding too many calories to the diet.
Some notes when using walnuts
Although walnuts are a beneficial food, you still need to note:
- Do not eat too much, because walnuts are high in calories, so eating too much can lead to weight gain and can increase cholesterol and blood pressure.
- Choose fresh, shelled or well-preserved walnuts to avoid rancidity or mold.
- Do not replace medication with walnuts if you are taking statins or cholesterol-lowering drugs, as walnuts are only a supportive food.
- Combine with a varied diet, do not rely on just one type of nut, you should combine it with other foods such as green vegetables, whole grains, low-sugar fruits, fatty fish, etc.
How long does it take for walnuts to work?
The effects of walnuts do not occur immediately, but if you persevere, the effects will gradually appear. Some studies have recorded a significant improvement in cholesterol levels after just 4 weeks of daily walnut consumption, when combined with a healthy diet rich in fiber, low in saturated fat and regular exercise.
However, the rate of change in cholesterol levels can vary from person to person, depending on overall health, genetics, eating habits and lifestyle. People who adhere to healthy living principles at the same time will see faster and more sustainable results.
