Nuts have long been known to have numerous health benefits, especially when it comes to heart health. They are rich in unsaturated fatty acids, which have been linked to lower levels of cholesterol in the blood. Studies have shown that adding nuts to the diet can significantly lower cholesterol levels, reducing the risk of heart disease.
In particular, almonds, pistachios, and walnuts have been found to be the most beneficial for lowering cholesterol.[0] However, there is no conclusive evidence to recommend one type of nut over another.[1]
Recent research conducted by scientists from Texas Tech University has shed light on how walnuts specifically impact gut health and improve heart function. The researchers used a technique called metatranscriptomics to analyze gene expression and the bacteria in the gastrointestinal tract from fecal samples.[2] They found that participants who consumed a walnut-rich diet had higher levels of a specific bacteria called Gordonibacter in their gut.[3] This bacterium converts plant polyphenols, such as ellagitannins and ellagic acid, into metabolites that can be absorbed by the body.[4] The walnut diet also led to increased expression of genes involved in metabolic and biosynthetic pathways, including those related to the production of the amino acid L-homoarginine.[4]
The researchers believe that the heart benefits of walnuts may start in the gut. By altering the gut microbiome and increasing the production of L-homoarginine, walnuts could help lower the risk of cardiovascular disease. However, more research is needed to fully understand the relationship between walnuts, gut health, and heart function.
It's important to note that while nuts have been shown to have significant benefits for heart health, they may not have the same impact on other aspects of health. For example, there is no evidence to suggest that nuts affect blood pressure or blood sugar levels.[5] It's always best to consult with a healthcare professional before making any significant changes to your diet.[6]
Despite the potential benefits, many people still consume very small amounts of nuts. In Nordic countries, adults only eat an average of 4 grams of nuts per day, and many don't consume nuts or seeds at all.[7] In comparison, a handful of nuts per day, roughly 30 grams, has been shown to reduce the risk of cardiovascular disease by 20-25%.
In conclusion, nuts, especially walnuts, have been found to have significant benefits for heart health. They contain unsaturated fatty acids that can lower cholesterol levels and improve heart function. The impact of walnuts on gut health and the production of L-homoarginine further enhances their heart-healthy properties. However, more research is needed to fully understand the relationship between nuts, gut health, and heart function. In the meantime, incorporating a handful of nuts into your daily diet can be a simple and delicious way to support your heart health.
0. “Nuts for Heart Health: How Daily Consumption Can Improve Cardiovascular Health” Sportskeeda, 22 Mar. 2023, https://www.sportskeeda.com/health-and-fitness/nuts-for-heart-health-daily-consumption-can-improve-cardiovascular-health
1. “Health in a Nutshell: 6 Ways Daily Nut Consumption Could Help Your Heart” BlackDoctor.Org, 22 Mar. 2023, https://blackdoctor.org/ways-daily-nut-consumption-could-help-your-heart
2. “Walnuts 101: Here's why their heart-healthy benefits start in the gut” Study Finds, 27 Mar. 2023, https://studyfinds.org/walnuts-heart-healthy-gut
3. “Walnuts improve heart health by altering the gut microbiome” Earth.com, 27 Mar. 2023, https://www.earth.com/news/walnuts-improve-heart-health-by-altering-the-gut-microbiome/
4. “Benefits Of Walnuts On Heart Health Start From Your Gut: Study” Medical Daily, 27 Mar. 2023, https://www.medicaldaily.com/benefits-walnuts-heart-health-start-your-gut-study-468925
5. “Eating handful of nuts & seeds daily can lower heart risk by 25%” 5 Dariya News, 22 Mar. 2023, https://www.5dariyanews.com/news/408078-Eating-handful-of-nuts-seeds-daily-can-lower-heart-risk-by-25-
6. “Why Omega 3 makes walnuts the best nuts and lower risk of heart disease, reduce cholesterol, improve gut and brain health” The Indian Express, 22 Mar. 2023, https://indianexpress.com/article/health-wellness/walnuts-nuts-snacking-lower-risk-heart-disease-cholesterol-improve-gut-brain-health-8511451/
7. “A handful of nuts could reduce your risk of cardiovascular disease by 25%, study suggests” Express, 22 Mar. 2023, https://www.express.co.uk/life-style/health/1749394/cardiovascular-disease-diet-nuts
