California Walnuts | Essential Food for Health

How do walnuts promote healthy cholesterol levels?

When eaten as part of a low saturated fat and low cholesterol diet, walnuts can reduce total and LDL “bad” cholesterol while preserving levels of HDL “good” cholesterol. Walnuts also increase LDL particle size, which is beneficial. Large fluffy LDL particles are less likely to clog arteries than small dense LDL particles.

How do walnuts affect arteries?

Walnuts exert a number of positive effects on arteries, including decreasing inflammation and reducing levels of substances that promote clogged arteries.

All blood vessels in the human body are lined with endothelial cells. Endothelial cells play a crucial role in the development of heart disease, specifically hardening of the arteries. This process starts when endothelial cells are “injured” either by an abrasion or inflammation or a toxic “insult” from substances such as cigarette smoke. Once injured, the cells begin to accumulate cholesterol and white blood cells, forming a plaque in the artery. The plaque formations make the arteries stiff, hence the term “hardening” of the arteries. The plaques get larger over time, and can eventually block blood flow through the artery, which in coronary arteries can lead to a heart attack. This same process can cause blockages in arteries leading to the brain thereby causing a stroke.

Studies have shown that adding walnuts to a healthful diet can decrease CRP levels. CRP is a measure of inflammation. Inflammation damages arteries. Once an artery is damaged, scar tissue can build up and increase risk of a blocked artery.

Adding walnuts to the diet also reduces levels of VCAM-1, a substance that encourages white blood cells to stick to damaged artery walls.

An animal study conducted at the University of California at Davis has shown that walnuts can also decrease levels of endothelin, a substance that promotes arterial inflammation and plaque development. 

The Bottom Line

Research continues to investigate other ways walnuts promote heart health and decrease risk of heart attack and stroke. Eating a handful of walnuts every day is one small step you can take to protect your heart.