Walnuts For Heart Health: How Many A Day Can Benefit Your Heart?

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The benefits of walnuts go way beyond their healthy fats, fibre, vitamins, and minerals. Researchers and industry experts have gathered annually at the University of California, Davis to discuss walnut health research for the past 50 years, mentions Healthline.

Recently, researchers reported that walnuts, in particular, can reduce a person's risk of cardiovascular disease [1].

Read more on the benefits of walnuts for heart health.

How Are Walnuts Good For Heart Health?

Walnuts are thought to benefit the heart, and this starts in the gut. For years, experts have suspected a connection between gut health and cardiovascular health. According to recent research, changes in gut bacteria have been linked to high blood pressure and low HDL or "good" cholesterol levels.

As walnuts contain a high level of alpha-linolenic acid (ALA), which promotes neurological and cardiovascular health, this study examined how walnuts affect gut health and heart health [2].

Walnuts improve heart health by improving gut health

The researchers found higher levels of Gordonibacter bacteria in people who regularly consume walnuts. This bacterium is responsible for metabolising plant compounds. Also, the walnut diet group showed higher levels of gene expression in pathways related to the amino acid L-homoarginine [3].

This study contributes to the understanding of walnut-related modulation of the gut microbiome, which could have a significant impact on understanding how gut health impacts cardiovascular health.

How Many Walnuts A Day Can Improve Heart Health?

Besides being a rich source of omega-3 fatty acids, walnuts also contain alpha-linolenic acid, which has been shown to improve cardiovascular health.

Inflammation is reduced, cholesterol balance is improved, blood pressure is decreased, and metabolic syndrome and cardiovascular disease risk are reduced [4].

It may be beneficial to consume 7-14 walnuts daily as part of a nutritious diet in order to improve gut health and reduce the risk of heart disease [5].

On A Final Note...

Taking 1 cup of walnuts a day may enhance heart health. As a result of altering diet and modulating intestinal microbiota composition and metabolism - for instance, starting to eat walnuts each day - we may be able to improve cardiovascular disease prevention. However, additional research is required.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.