Many studies have now shown that nut consumption has consistently been found to be associated with a reduced risk of cardiovascular diseases (CVD) and mortality. In this meta-analysis they combined 10 trials involving 374 participants and showed nut consumption significantly improved FMD (This is an indicator of the endothelial tissue on the inside of the arteries). Further analyses showed the real benefits were from the walnuts.
Among members of the nut family, walnuts have been found to be particularly promising in terms of health benefits. Compared with most other nuts, walnuts have a higher content of PUFAs, including α-linolenic acid (ALA), which may confer additional benefits to the arteries. According to a review of clinical trials, consumption of 2–3 servings of walnuts per day has been found to consistently decrease total cholesterol and LDL cholesterol. Consumption of walnuts has also been shown to improve endothelial function (EF) in individuals with hypercholesterolemia and type 2 diabetes. In addition, walnuts have been found to increase the insulin response during an oral glucose tolerance test, and to decrease levels of glycated hemoglobin (HbA1c), in individuals with polycystic ovary syndrome.
Nuts are a rich source of nutrients (eg, vitamin E, magnesium, folate, essential fatty acids, fiber, and protein) and phytochemicals.
Walnuts and other nutrient-rich nuts have been found to contribute to satiety, which can help control appetite and total caloric intake and have been associated with healthy weight and weight loss despite the fat and calorie content.
