Cholesterol is a waxy substance that is necessary for various bodily functions. However, high levels of cholesterol in the blood can increase the risk of developing heart disease, stroke, and other health problems.

What are Walnuts?

Walnuts are edible seeds of the Juglans genus tree that is grown around the world. They are packed with nutrients, such as omega-3 fatty acids, protein, vitamins, and minerals that can provide various health benefits.

What are the Benefits of Eating Walnuts to Fight Cholesterol?

Studies have shown that walnuts can reduce levels of bad (LDL) cholesterol in the blood. Here are some of the benefits of eating walnuts:.

Rich in Omega-3 Fatty Acids

Walnuts are a good source of omega-3 fatty acids, which can lower high blood pressure and reduce inflammation in the body, which both contribute to heart disease.

High in Antioxidants

Walnuts contain high levels of antioxidants, such as vitamin E, that help protect cells from free radical damage and reduce oxidative stress.

Low in Saturated Fats

Walnuts are low in saturated fats that can increase the levels of bad (LDL) cholesterol in the blood and increase the risk of heart disease.

How Much Walnuts Should You Eat Daily?

According to the American Heart Association, you should aim for a diet that includes a variety of nuts, including walnuts. The recommended serving size is 1.5 ounces of walnuts per day, which is equivalent to about 20-24 walnut halves.

How to Incorporate Walnuts Into Your Diet?

Here are some ways you can incorporate walnuts into your diet:.

Snack on walnuts instead of processed snacks like chips or crackers.
Add walnuts to your morning oatmeal or yogurt.
Sprinkle chopped walnuts on top of salads or roasted vegetables.
Use walnuts as a meat substitute in vegan recipes.

Precautions When Eating Walnuts to Fight Cholesterol

While walnuts are healthy, there are a few precautions to take:.

Walnuts are high in calories, so it’s important to eat them in moderation.
If you have a nut allergy, walnuts could cause a severe allergic reaction.
If you take medication, consult with your doctor before eating walnuts as they can interact with certain medications.

Conclusion

Eating walnuts can be a helpful way to reduce levels of bad (LDL) cholesterol in the blood. The American Heart Association recommends consuming 1.5 ounces of walnuts per day as part of a healthy diet.

You can enjoy walnuts by snacking on them or adding them to your meals and recipes.