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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
When it comes to managing cholesterol, the foods we eat can play a significant role in our overall heart health. But there’s one protein that stands out as a true cholesterol-lowering powerhouse, and that’s the humble walnut.
But why is it so important to maintain healthycholesterollevels in the first place? “High levels of [harmful] LDL cholesterol can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke,” saysWendy Bazilian, Dr.P.H., M.A., RDN, a registered dietitian and host of the 1,000 Waking Minutes podcast.Conversely, “HDL, [the] so called ‘good’ cholesterol, helps clear excess cholesterol from the bloodstream. I liken it to the garbage trucks circulating around and bringing it back for disposal, breakdown [and] elimination from the body.”
To better understand why walnuts are such a standout in the fight against high cholesterol, we spoke with Bazilian and registered dietitianSamantha DeVito, M.S., RD, CDN, for their expert take on why this nutrient-packed food is the best protein to lower cholesterol. Read on to learn what makes walnuts uniquely suited for heart health and how incorporating them into your diet may lower your cholesterol numbers.
What Happens to Your Body When You Eat Walnuts Every Day
How Walnuts Can Improve Cholesterol
For decades, studies have shown that nuts—including walnuts—may promote healthy cholesterol levels. It all started back in 1993, says Bazilian, when a landmark study from Loma Linda University put nuts, and walnuts in particular, on the map, highlighting their nutritional attributes.“Since that time, literally hundreds of studies have expanded and confirmed a wide variety of health benefits of nuts,” she says.
So, what makes walnuts such a noteworthy addition to a cholesterol-lowering diet? As it turns out, it’s not one or two nutrients, says Bazilian. It’s their entire nutritional package.
Here are some unique ways these nutrient-packed nuts can improve cholesterol.
A Heart-Healthy Plant-Based Protein
One ounce of walnuts (about 14 walnut halves) provides 4 grams of protein.That might not sound like much, but research has found that eating moreprotein from plants(like walnuts!) may significantly lower the risk of developing heart disease. One reason may be that plant proteins tend to be lower in cholesterol-raising saturated fat. Even though these nuts contain a fair amount of total fat (roughly 19 grams per ounce), only 2 grams of that is saturated fat, making them a great choice if you’re watching your cholesterol.
Surprising Source of Fiber
When you think offiber, nuts may not be the first food that comes to mind. However, with 2 grams of fiber per ounce (about 14 walnut halves), walnuts are a tasty way to add more roughage to your diet.And that can help with cholesterol management and reduction, says Brazilian.
Loaded with Healthy Unsaturated Fats
Packed with Antioxidants
These tasty nuts are rich in polyphenols, good-for-you plant compounds linked to better heart health. Polyphenols are antioxidants that work to neutralize harmful free radicals, reducing oxidative stress that can damage cells and tissues. By combating inflammation, a key driver of many chronic conditions, including cardiovascular disease, polyphenols help promote better overall heart function.One study found heart-protective polyphenols may also help promote higher levels of beneficial HDL cholesterol in people withmetabolic syndrome.
Support Gut Health
Tips to Include Walnuts
Of course, these tiny nutritional powerhouses are a tasty, convenient snack. But if you’d like to work even more walnuts into your rotation, try these creative tips:
The Bottom Line
Thanks to their exceptional nutrient profile, walnuts stand out as one of the best proteins to lower cholesterol. Their heart-healthy plant protein, fiber, omega-3 fats and antioxidants work to lower unfavorable LDL cholesterol while boosting helpful HDL cholesterol. Plus, they’re naturally low in cholesterol-raising saturated fat. If that weren’t enough, they also help support healthy gut bacteria, which have also been linked to healthier cholesterol levels.
Whether you like to eat them as a snack, toss them into salads and cereal, or use them as a meat substitute, they’re a deliciously versatile way to lower your cholesterol and improve your heart health. So go ahead and grab a handful of walnuts. Your heart will thank you—and your taste buds might just throw a little party, too!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rajaram S, Cofán M, Sala-Vila A.Effects of Walnut Consumption for 2 Years on Lipoprotein Subclasses Among Healthy Elders: Findings From the WAHA Randomized Controlled Trial.Circulation. 2021;144(13):1083-1085. doi: 10.1161/CIRCULATIONAHA.121.054051.Centers for Disease Control.About Cholesterol.Sabaté J, Fraser GE, Burke K, et al.Effects of walnuts on serum lipid levels and blood pressure in normal men.N Engl J Med. 1993;328(9):603-7. doi: 10.1056/NEJM199303043280902.U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, english.U.S. Department of Agriculture. Food Data Central.Nuts, walnuts, english.Alshahrani SM, Mashat RM, Almutairi D, et al.The Effect of Walnut Intake on Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2022;14(21):4460. doi: 10.3390/nu14214460.Fan N, Fusco JL, Rosenberg DW.Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome.Antioxidants(Basel). 2023;12(5):982. doi: 10.3390/antiox12050982.Bertoni C, Abodi M, D’Oria V, et al.Alpha-Linolenic Acid and Cardiovascular Events: A Narrative Review.Int J Mol Sci. 2023;24(18):14319. doi: 10.3390/ijms241814319.Rudrapal M, Khairnar SJ, Khan J, et al.Dietary Polyphenols and Their Role in Oxidative Stress-Induced Human Diseases: Insights Into Protective Effects, Antioxidant Potentials and Mechanism(s) of Action.Front Pharmacol. 2022;13:806470. doi: 10.3389/fphar.Castro-Barquero S, Tresserra-Rimbau A, Vitelli-Storelli F, et al.Dietary Polyphenol Intake is Associated with HDL-Cholesterol and A Better Profile of other Components of the Metabolic Syndrome: A PREDIMED-Plus Sub-Study.Nutrients. 2020;12(3):689. doi: 10.3390/nu12030689.National Institutes of Health.Gut bacteria may reduce cholesterol and lower heart disease risk | National Institutes of Health (NIH).
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rajaram S, Cofán M, Sala-Vila A.Effects of Walnut Consumption for 2 Years on Lipoprotein Subclasses Among Healthy Elders: Findings From the WAHA Randomized Controlled Trial.Circulation. 2021;144(13):1083-1085. doi: 10.1161/CIRCULATIONAHA.121.054051.Centers for Disease Control.About Cholesterol.Sabaté J, Fraser GE, Burke K, et al.Effects of walnuts on serum lipid levels and blood pressure in normal men.N Engl J Med. 1993;328(9):603-7. doi: 10.1056/NEJM199303043280902.U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, english.U.S. Department of Agriculture. Food Data Central.Nuts, walnuts, english.Alshahrani SM, Mashat RM, Almutairi D, et al.The Effect of Walnut Intake on Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2022;14(21):4460. doi: 10.3390/nu14214460.Fan N, Fusco JL, Rosenberg DW.Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome.Antioxidants(Basel). 2023;12(5):982. doi: 10.3390/antiox12050982.Bertoni C, Abodi M, D’Oria V, et al.Alpha-Linolenic Acid and Cardiovascular Events: A Narrative Review.Int J Mol Sci. 2023;24(18):14319. doi: 10.3390/ijms241814319.Rudrapal M, Khairnar SJ, Khan J, et al.Dietary Polyphenols and Their Role in Oxidative Stress-Induced Human Diseases: Insights Into Protective Effects, Antioxidant Potentials and Mechanism(s) of Action.Front Pharmacol. 2022;13:806470. doi: 10.3389/fphar.Castro-Barquero S, Tresserra-Rimbau A, Vitelli-Storelli F, et al.Dietary Polyphenol Intake is Associated with HDL-Cholesterol and A Better Profile of other Components of the Metabolic Syndrome: A PREDIMED-Plus Sub-Study.Nutrients. 2020;12(3):689. doi: 10.3390/nu12030689.National Institutes of Health.Gut bacteria may reduce cholesterol and lower heart disease risk | National Institutes of Health (NIH).
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Rajaram S, Cofán M, Sala-Vila A.Effects of Walnut Consumption for 2 Years on Lipoprotein Subclasses Among Healthy Elders: Findings From the WAHA Randomized Controlled Trial.Circulation. 2021;144(13):1083-1085. doi: 10.1161/CIRCULATIONAHA.121.054051.Centers for Disease Control.About Cholesterol.Sabaté J, Fraser GE, Burke K, et al.Effects of walnuts on serum lipid levels and blood pressure in normal men.N Engl J Med. 1993;328(9):603-7. doi: 10.1056/NEJM199303043280902.U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, english.U.S. Department of Agriculture. Food Data Central.Nuts, walnuts, english.Alshahrani SM, Mashat RM, Almutairi D, et al.The Effect of Walnut Intake on Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2022;14(21):4460. doi: 10.3390/nu14214460.Fan N, Fusco JL, Rosenberg DW.Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome.Antioxidants(Basel). 2023;12(5):982. doi: 10.3390/antiox12050982.Bertoni C, Abodi M, D’Oria V, et al.Alpha-Linolenic Acid and Cardiovascular Events: A Narrative Review.Int J Mol Sci. 2023;24(18):14319. doi: 10.3390/ijms241814319.Rudrapal M, Khairnar SJ, Khan J, et al.Dietary Polyphenols and Their Role in Oxidative Stress-Induced Human Diseases: Insights Into Protective Effects, Antioxidant Potentials and Mechanism(s) of Action.Front Pharmacol. 2022;13:806470. doi: 10.3389/fphar.Castro-Barquero S, Tresserra-Rimbau A, Vitelli-Storelli F, et al.Dietary Polyphenol Intake is Associated with HDL-Cholesterol and A Better Profile of other Components of the Metabolic Syndrome: A PREDIMED-Plus Sub-Study.Nutrients. 2020;12(3):689. doi: 10.3390/nu12030689.National Institutes of Health.Gut bacteria may reduce cholesterol and lower heart disease risk | National Institutes of Health (NIH).
Rajaram S, Cofán M, Sala-Vila A.Effects of Walnut Consumption for 2 Years on Lipoprotein Subclasses Among Healthy Elders: Findings From the WAHA Randomized Controlled Trial.Circulation. 2021;144(13):1083-1085. doi: 10.1161/CIRCULATIONAHA.121.054051.
Centers for Disease Control.About Cholesterol.
Sabaté J, Fraser GE, Burke K, et al.Effects of walnuts on serum lipid levels and blood pressure in normal men.N Engl J Med. 1993;328(9):603-7. doi: 10.1056/NEJM199303043280902.
U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, english.
U.S. Department of Agriculture. Food Data Central.Nuts, walnuts, english.
Alshahrani SM, Mashat RM, Almutairi D, et al.The Effect of Walnut Intake on Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2022;14(21):4460. doi: 10.3390/nu14214460.
Fan N, Fusco JL, Rosenberg DW.Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome.Antioxidants(Basel). 2023;12(5):982. doi: 10.3390/antiox12050982.
Bertoni C, Abodi M, D’Oria V, et al.Alpha-Linolenic Acid and Cardiovascular Events: A Narrative Review.Int J Mol Sci. 2023;24(18):14319. doi: 10.3390/ijms241814319.
Rudrapal M, Khairnar SJ, Khan J, et al.Dietary Polyphenols and Their Role in Oxidative Stress-Induced Human Diseases: Insights Into Protective Effects, Antioxidant Potentials and Mechanism(s) of Action.Front Pharmacol. 2022;13:806470. doi: 10.3389/fphar.
Castro-Barquero S, Tresserra-Rimbau A, Vitelli-Storelli F, et al.Dietary Polyphenol Intake is Associated with HDL-Cholesterol and A Better Profile of other Components of the Metabolic Syndrome: A PREDIMED-Plus Sub-Study.Nutrients. 2020;12(3):689. doi: 10.3390/nu12030689.
National Institutes of Health.Gut bacteria may reduce cholesterol and lower heart disease risk | National Institutes of Health (NIH).
