“Regularly eating walnuts will lower your LDL cholesterol and improve the quality of LDL particles, rendering them less prone to enter the arterial wall and build up atherosclerosis, and this will occur without unwanted weight gain in spite of the high-fat — healthy vegetable fat, though — content of walnuts,” Emilio Ros, MD, PhD, senior author of the Walnuts and Healthy Aging (WAHA) study, said in an interview.
WAHA is a parallel-group, randomized, controlled trial that followed 636 patients over 2 years at centers in Loma Linda, Calif., and Barcelona. They were randomly assigned to either a walnut-free or walnut-supplemented diet, and every 2 months they were underwent nuclear magnetic resonance spectroscopy and recorded their compliance, toleration, medication changes, and body weight.
In a randomized, controlled trial, researchers found that eating walnuts daily as part of a healthy diet was associated with increases in certain bacteria that can help promote health. Additionally, those changes in gut bacteria were associated with improvements in some risk factors for heart disease.
Journal Reference: Alyssa M Tindall, Christopher J McLimans, Kristina S Petersen, Penny M Kris-Etherton, Regina Lamendella. Walnuts and Vegetable Oils Containing Oleic Acid Differentially Affect the Gut Microbiota and Associations with Cardiovascular Risk Factors: Follow-up of a Randomized, Controlled, Feeding Trial in Adults at Risk for Cardiovascular Disease. The Journal of Nutrition, 2019; DOI: 10.1093/jn/nxz289
I have to admit as a child I rarely ate nuts. The closest I got to a nut was peanut butter…on pancakes. I added more tree nuts to my diet when I drank beer in bars. The good bars always had good nuts. That’s where I discovered my love for cashews. I would pick all of the cashews out of a bowl of mixed nuts. Still do.
This Medpage article offers up a short summary of the clinical evidence for higher nut consumption. I eat a small handful of nuts daily.
This is great news. My unique preference for peanut butter and pancakes turns out to be scientifically heart healthy given my ethnicity. Morepeanut butter and jelly sandwiches, Pad Thai with crushed peanuts, spring rolls with peanut dipping sauce, and Reese’s Peanut Butter Cups.
I ate a mini peanut cup last night. The jar of dry roasted peanuts was moved from the cupboard to my office. I have absolutely zero guilt. It’s for my heart.
“How come when everyone gets together I have to make dessert?”
“Because you make good desserts.”
“I don’t want to make the same thing. Find a recipe that has pumpkin in it but is lighter than pumpkin pie.”
You don’t have to reinvent the wheel every time you cook. A quick internet search usually produces a number of recipes worth trying. Reader comments of course can be priceless. I picked this recipe because I thought to myself, how bad can pumpkin, cream cheese, vanilla pudding, pecans, caramel, vanilla wafers and fresh whipped cream be?