Doctors and dietitians have always advised people to eat a handful of nuts on a daily basis. Their advice has now been backed by medical research. Among the varieties of nuts available, walnuts come highly recommended. The benefits of walnuts are many, as these slightly bitter nuts are loaded with all the goodness of nature. They are indeed something you must consume daily.

The health benefits of walnuts include keeping your heart healthy and promoting weight loss. Ensure that you consume them regularly, irrespective of your age. These nuts can also keep your bones healthy and strong. Blood pressure patients in particular can gain much by including these nuts in their diet.

The Benefits Of Walnuts – 4 Important Reasons To Eat Walnuts

Here are some of the health benefits of walnuts.

1. Keep Your Heart Healthy

   Walnuts are highly useful for keeping your heart functioning the way it should. They’re considered beneficial for decreasing bad cholesterol levels in the body.

   According to a meta-analysis released in the publication American Journal of Clinical Nutrition, it was pinpointed that walnuts were helpful in decreasing bad cholesterol levels in 365 people who took part in the study.

   Due to their high concentrations of omega-3 fatty acids, walnuts help reduce the accumulation of plaque inside the arteries, which is otherwise one of the major causes of heart disease.

2. Increase Bone Health

   Walnuts are also regarded as helpful for increasing bone strength.

   An issue of the Nutrition Journal publication carried a research study that examined the link between walnut consumption and bone health. It required its participants to follow any diet plan from the following three: the average American diet, a diet rich in omega-3 alpha-linolenic acid, and a diet rich in omega 6 linolenic acid. One of these diets had to be followed for three weeks.

   The diet rich in omega-3 alpha-linolenic acid mostly involved the consumption of walnuts and flaxseed oil as these substances contained alpha-linolenic acid. The lead authors of the research study observed that this diet was helpful in decreasing the bone resorption marker NTx, which is responsible for bone breakdown.

3. Help With Weight Loss

   Walnuts are highly useful in weight loss, a claim backed by various research studies.

   

   According to a research study carried out at the University of Wollongong, it was observed that including walnuts as a part of diet plans for diabetics helped promote energy levels and fat balance.

4. Deal with High Blood Pressure

   Walnuts are beneficial for individuals who suffer from high blood pressure.

   The University of Maryland Medical Center notes that eating walnuts helps reduce overall cholesterol levels and triglycerides in the bloodstream. These elements are often linked to the accumulation of plaque inside the blood vessels and cause high blood pressure as a consequence.

   

   Walnuts are also good sources of fiber, which deters the absorption of cholesterol, leading to less plaque accumulation.

Aren’t these health benefits of walnuts reason enough to add them to your meal plan? Just ensure that you choose unsalted varieties of these nuts, as you risk getting high blood pressure otherwise. Munch on a few walnuts every day to keep yourself healthy.