Study shows: Those who eat walnuts frequently have less high blood pressure – and are slimmer
Created: 12/17/2022, 2:00 p.m
By: Laura Wittstruck
Walnuts are a snack between meals - and they are also quite healthy.
Researchers found that those who eat them have a lower risk of heart disease.
Walnut trees grow in many gardens and forests - but originally they come from Asia Minor and Southeast Europe.
The Romans probably brought them with them across the Alps.
Even then, nuts were a popular ingredient in the kitchen, for example used in cakes.
At the same time, people also used them as cooking oil and dye.
The Romans valued the walnut so much that they gave it the name "Jovis glans": acorns of Jupiter.
They also had a symbolic meaning and played an important role in weddings.
The groom threw them under the crowd of guests - if they made a clear sound on impact, this should guarantee a happy marriage.
In other cultures, too, there were various myths and popular beliefs surrounding the nut.
Today we know: The walnut can do a lot more than was known at the time.
The walnut has been a popular food for thousands of years.
© Kantaruk Agnieszka/Imago
Walnuts really are that healthy
Nuts are considered a good nibble alternative to chips and the like - after all, they contain a lot of fiber, protein and healthy fats.
Among them, the walnut once again stands out.
It contains the largest amount of valuable omega-3 fatty acids.
These have anti-inflammatory and anti-hypertensive effects.
It also has a positive impact on blood flow and triglyceride metabolism, which in turn improves heart health.
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Study finds walnut eaters reduce heart disease risk
A new study from the University of Minnesota now proves the impact of regular consumption of the nut actually has.
To do this, the researchers used data from the Coronary Artery Risk Development in Young Adults (CARDIA) study, which began between 1985 and 1986 with 5,000 participants.
They looked at the results of 3,023 adults.
Of these, 325 ate walnuts regularly, 2,494 ate other nuts and 177 none at all.
Aim of the study: To find out whether the walnut eaters showed better dietary habits and were less prone to cardiovascular disease after 30 years.
In fact, consumers were able to significantly reduce their risk factors.
These included:
a low BMI
a smaller waist size
a lower blood pressure
and lower triglyceride levels.
The study also found that the walnut eaters generally had a healthier diet and were more physically active.
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Walnuts: So many are healthy
Walnuts are a real superfruit, but how many should you eat each day?
Finally, nuts are also high in calories and high in fat.
The German Society for Nutrition (DGE) recommends consuming around 25 grams of nuts and almonds per day, which are best unsalted.
That's about a handful.
Converted to walnuts, the daily requirement is about seven whole nuts or fourteen nut halves.
Walnuts can of course be nibbled on their own, but they taste just as good as a topping on salads or with pasta - the variety of recipes here is almost endless.
And other foods also strengthen the heart and reduce the risk of heart attack.