The simple 42p-a-day habit experts say could help support healthy cholesterol
Looking for affordable health habits this summer? Supporting your heart health does not always have to mean expensive “super snacks” or a complete diet overhaul. Sometimes, it’s the small habits you can repeat every day that are the easiest to stick to.
One simple place to start is with a daily handful of California Walnuts. Costing around 42p a day, or roughly £12 a month[1], walnuts are an easy and affordable way to add heart-healthy nutrients into your everyday routine.
Backed by over 30 years of research, walnuts have been consistently linked with cardiovascular health benefits. Studies show that eating around 30g a day can help support healthy cholesterol levels, and regular walnut consumption has been associated with a lower risk of cardiovascular disease[2] and heart disease[3]
Why small habits matter
When it comes to eating well, consistency is often more helpful than perfection. Rather than overhauling your entire diet, choosing simple ingredients that support your health can make it easier to build better habits over time.
Walnuts are a particularly smart everyday choice because they are the only tree nut to provide a significant source of plant-based omega-3 ALA[4] . ALA plays a recognised role in helping to maintain normal blood cholesterol levels, making walnuts a useful ingredient for anyone looking to support heart health through everyday food choices.
How much do you need?
The good news is that you do not need a large portion. Around 30g of walnuts a day, roughly a handful, is enough to introduce these important nutrients into your diet.
That small serving can easily fit into meals you already enjoy, from breakfast bowls and salads to savoury dishes and simple snacks.
Dr Rachel Blaine, Scientific Advisor at the California Walnut Commission, says: “When it comes to heart health, consistency matters more than perfection. Choosing ingredients that actively support your heart, like walnuts, is a simple way to nourish cardiovascular health without overthinking your diet.
“A daily handful provides plant-based omega-3 ALA alongside other important nutrients, making it an easy habit to build into everyday meals and snacks.”
An affordable everyday swap
At around 42p per portion, walnuts can be a simple, low-cost addition to your daily routine. They also work well as an alternative to many everyday snack options, especially if you are looking for something satisfying, versatile and easy to use.
Registered Dietitian Nichola Ludlam-Raine says: “People often think supporting heart health means making big changes, but it’s usually the small, repeatable habits that have the biggest impact.
“Adding a handful of walnuts each day is a simple, accessible step that fits easily into real life, whether that’s sprinkled onto breakfast, added to salads, or eaten as a snack.”
Easy ways to add walnuts to your day
One of the easiest things about walnuts is how naturally they fit into meals you may already be eating. Try adding a handful to:
- Porridge, overnight oats or yoghurt at breakfast
- Salads for extra crunch and texture
- Pasta dishes, grain bowls or roasted vegetables
- Homemade bakes, energy balls or snack pots
- A simple handful as an afternoon snack
You can also chop them and sprinkle them over savoury dishes, blend them into sauces, or use them to add texture to plant-forward meals.
A simple habit to start today
Heart-healthier eating does not have to be complicated. By adding a daily handful of walnuts to meals and snacks you already enjoy, you can build a small, repeatable habit that supports your wellbeing without needing a major diet overhaul.
For more easy ways to use California Walnuts, explore our recipes here.
References
[1] Tesco costs as of 28/5/26
[2] Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of Alpha-linolenic Acid, the Vegetable Omega-3 Fatty Acid, on Cardiovascular Disease and Cognition. Adv Nutr. 2022 Feb 16:nmac016. doi: 10.1093/advances/nmac016. Epub ahead of print.
[3] Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of Alpha-linolenic Acid, the Vegetable Omega-3 Fatty Acid, on Cardiovascular Disease and Cognition. Adv Nutr. 2022 Feb 16:nmac016. doi: 10.1093/advances/nmac016. Epub ahead of print.
[4] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100553/nutrients
