Walnuts: A Simple Addition to Lower Cholesterol
Raised cholesterol affects nearly half of UK adults, yet many remain unaware due to a lack of symptoms. According to charity HEART UK, almost half of UK adults have high cholesterol, and seven to eight million people in the UK take medication such as statins for the condition. However, experts say certain foods can help tackle the problem and reduce heart risks in otherwise healthy older adults.
The Exact Amount: 30g or 10 Whole Walnuts Daily
Nutritionist and dietitian Dr Sarah Schenker recommends regularly adding a bag of walnuts to your shopping basket. She explains: "Nutritionally, walnuts are unique among nuts as they are an excellent source of the essential omega-3 fatty acid alpha-linolenic acid." A handful—approximately 30g or 10 whole walnuts—provides about 3g of alpha-linolenic acid, which Dr Schenker calls a "significant amount." While the UK has no recommended level for this fat, the US recommends a daily intake of 1.1–1.6g. Alpha-linolenic acid is termed essential because the body cannot produce it. A handful of walnuts also provides nearly 5g of protein and 2g of fibre.
Beyond Omega-3: Vitamins, Minerals, and Antioxidants
Dr Schenker notes that walnuts offer more than just omega-3. "Walnuts provide plenty of other vitamins, minerals and antioxidants. They are a good source of vitamins B1 and B6, folate, vitamin E, phosphorus, magnesium, copper, manganese and biotin and also provide pantothenic acid, potassium, iron and zinc." Additionally, walnuts contain a complex mixture of bioactive compounds and are exceptionally rich in antioxidants, concentrated in the brown skin.
Health Benefits: Heart, Cancer, Diabetes, and Gut Health
Beyond heart health, Dr Schenker says walnuts may help with some cancers, diabetes, and gut health. Despite having nearly 200 calories per 30g portion, they can help with weight issues by activating an area of the brain associated with controlling hunger and cravings. She adds: "A handful of walnuts everyday are worth the price tag and the calories. They will give you so much back in terms of health benefits."
Expert Backing from HEART UK
The recommendation is supported by Lynne Garton, Dietetic Adviser at HEART UK. She says: "Eating healthily and being active are important for keeping your cholesterol at a healthy level because too much cholesterol can lead to health problems and increase the risk of heart disease, stroke and vascular dementia. Replacing foods high in saturated fat with those containing unsaturated fats, such as walnuts, oily fish and avocados, is one very good way to help manage cholesterol. Walnuts also contain fibre, making them a great heart-healthy choice."
Scientific Evidence: Study Shows LDL Reduction
Researchers published a study in the American Heart Association journal Circulation which found that adding a "fistful of walnuts" to your diet, regardless of other foods consumed, could lower levels of "bad cholesterol." People who ate about half a cup of walnuts every day for two years modestly lowered their LDL ("bad") cholesterol levels as well as the number of LDL particles associated with cardiovascular disease risk.
