A handful of California Walnuts may help reduce cholesterol

A handful of California Walnuts every day could help to work wonders on lowering cholesterol levels when combined with a healthy lifestyle and balanced diet.

A 2019 study conducted by researchers at Penn State and published in the Journal of American Heart Association (JAHA) looked at the effects of replacing some of the saturated fat in the diets of 45 overweight or obese participants between the ages of 30 and 65, with walnuts. It found that when participants ate walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure.1

Incorporating California Walnuts into meals, or enjoying them as a snack, is a simple, tasty and convenient way to add heart health benefits to your daily diet.

Naturally low in sodium, walnuts are the only tree nut to contain significant amounts of the plant-based essential omega-3 ALA (2.7g/30g) which contributes to the maintenance of normal blood cholesterol levels.2 Research has shown ALA to have a beneficial role in the prevention of heart disease and stroke, making California Walnuts the nut of choice when it comes to maintaining a healthy heart.

California Walnuts have the heart-healthy seal of approval from the heart health charity, Heart UK and EFSA has approved the health claim that a handful of walnuts a day (30g) can have a positive effect on the elasticity of the blood vessels helping to keep the cardiovascular system healthy.3

Baldeesh Rai, HEART UK dietitian says; “It’s important to keep your cholesterol in check by following a healthy diet and exercising regularly, as high cholesterol levels can increase the risk of heart disease and stroke. Replacing food high in saturated fat with those containing unsaturated fats, such as walnuts, oily fish and avocados, is one way to help cut cholesterol. Walnuts also contain fibre, making them a great heart healthy choice.”

By adopting healthy habits such as eating a healthy, balanced diet, keeping active and reaching for a handful of California Walnuts, you can help to positively manage your cholesterol levels.

[1] Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease. Alyssa M. Tindall, PhD; Kristina S. Petersen, PhD; Ann C. Skulas-Ray, PhD; Chesney K. Richter, PhD; David N. Proctor, PhD; Penny M. Kris-Etherton, PhD.
[2] Approved health claim / As part of a balanced diet and a healthy lifestyle https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2009.1252; 
[3] Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to walnuts and maintenance of normal blood LDL‐cholesterol concentrations (ID 1156, 1158) and improvement of endothelium‐dependent vasodilation (ID 1155, 1157) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2011; 9( 4):2074. [19 pp.]. doi:10.2903/j.efsa.2011.2074.