eating bout ½ cup of walnuts every dy for two yrs modestly loered lvls of lo-density lipoprotein (ldl) cholesterol, known as “bad cholesterol,” and reduced the № of total ldl pessentialisms and lil ldl pessentialisms in healthy, older adults, according to new research published tody inna american ♥ association’s flagship journal circulation.
walnuts are a rich src of omega-3 fatty acids (α–linolenic acid), which ‘ve been shown to ‘ve a beneficial effect on cardiovascular health.
“prior studies ‘ve shown that nuts in general, and walnuts in pticular, are associated with loer rates of ♥ disease and stroke. 1-odda reasons s'dat they loer ldl-cholesterol lvls, and now we ‘ve another reason: they improve the quality of ldl pessentialisms,” said study co-author emilio ros, m.d., ph.d., director of the lipid clinic atta endocrinology and nutrition srvc of the hospital clínic of barcelona in spain. “ldl pessentialisms come in various sizes. research has shown that lil, dense ldl pessentialisms are + often associated with atherosclerosis, the plaque or fatty deposits that build up inna arteries. our study goes beyond ldl cholesterol lvls t'get a complete picture of all odda lipoproteins na impact of eating walnuts daily on their potential to improve cardiovascular risk.”
in a sub-study of the walnuts and healthy aging study, a large, two-yr randomized controlled trial examining whether walnuts contribute to healthy aging, researchers cogitated if regular walnut consumption, regardless offa'pers’s diet or where they live, has beneficial effects on lipoproteins.
pticipants were randomly divided into two groups: active intervention and control. those allocated to the intervention group added bout a ½ cup of walnuts to their usual daily diet, while pticipants inna control group abstained from eating any walnuts. after two yrs, pticipants’ cholesterol lvls were tested, na concentration and size of lipoproteins were analyzed by nuclear magnetic resonance spectroscopy. this advanced test enables physicians to + accurately identify lipoprotein features known to rel8 to th'risk of cardiovascular disease.
the two-yr study had a 90% retention rate (632 pticipants completed the study). complete lipoprotein analyses were available in 628.
among key findings of all study pticipants:
- at 2 yrs, pticipants inna walnut group had loer ldl cholesterol lvls – by an μ of 4.3 mg/dl, and total cholesterol was loered by an μ of 8.5 mg/dl.
- daily consumption of walnuts reduced the № of total ldl pessentialisms by 4.3% and lil ldl pessentialisms by 6.1%. these changes in ldl pticle concentration and composition are associated witha loer risk of cardiovascular disease.
- intermediate density lipoprotein (idl) cholesterol also decreased. tis known that idl cholesterol is a precursor to ldl and refers to a density tween that of lo-density and very-lo-density lipoproteins. inna last decade, idl cholesterol has emerged as a relevant lipid cardiovascular risk factor indie of ldl cholesterol.
- ldl cholesterol changes among the walnut group differed by sx; in men, ldl cholesterol fell by 7.9% and in women by 2.6%.
“while this aint a tremendous decrease in ldl cholesterol, it’s primordial to note that atta start of the study all our pticipants were quite healthy, free of major non-communicable diseases. however, as expected in an elderly pop, close to 50% of pticipants were bein’ treated for both high blood pressure and hypercholesterolemia. thx in pt to statin treatment in 32%, the μ cholesterol lvls of all the pplz n'our study were normal,” ros said. “for individuals with high blood cholesterol lvls, the ldl cholesterol reduction after a nut-enriched diet maybe much gr8r.”
“eating a handful of walnuts every dy is a simple way to promote cardiovascular health. many pplz are worried bout unwanted w8 gain when they include nuts in their diet,” ros said. “our study found that the healthy fats in walnuts did not cause pticipants to gain w8.”
the major limitation of this investigation s'dat both pticipants and researchers knew who was and was not eating walnuts. however, the study did involve two very ≠ pops with distinct diets. “the outcomes were similar in both groups, so we can safely apply the results of this study to other pops,” ros said. + research is also needed to clarify the ≠ ldl results in men and women.
according to the american ♥ association, walnuts are espeshly high in omega-3 fatty acids, the same ♥-healthy fat found in oily fish. a serving size is a lil handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter.
original content at: alternativemed.com…