Walnuts &

Heart Health

Heart Health

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.

SOURCES:

  • 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

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Why Are Walnuts Good for My Heart?

Eating walnuts as part of a healthy diet may decrease your risk of heart disease, the leading cause of death globally.

Walnuts help maintain healthy cholesterol levels and decrease blood pressure, two of the major risk factors for heart disease.1,2 They are also a rich source of alpha-linolenic acid (ALA) which is the plant-based omega-3 fatty acid. Walnuts contain 2.5 grams of ALA per ounce.

Inflammation plays a major role in the development of atherosclerosis.3 Finally, when eaten as part of a Mediterranean dietary pattern (a diet rich in fish, vegetables, fruits, whole grains, olive oil and nuts, legumes and beans) walnuts may lower risk of both heart disease and stroke. A recent study shows that, among persons at high cardiovascular risk, a Mediterranean diet supplemented with extra-virgin olive oil or nuts, including walnuts, reduced the incidence of major cardiovascular events.4


SOURCES:

  • 1 FDA approved claim: 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 diseas. U.S. Food and Drug Administration, March 2004. 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 Kris-Etherton P. Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms. J Nutr. 2014; 10: 39:2S-8S.
  • 3 Estruch R, Ros E, Salas-Salvado J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J. Med. 2013; 368: 1279-90.
  • 4 According to the study referenced above, among persons at high cardiovascular risk, a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events.