Secret to a healthy life! A handful of walnuts can control BP, keep heart diseases at bay – Economic Times

Walnuts are the wonder nuts you’ve been looking for all your life.

Consuming walnuts daily can help in controlling blood pressure (BP) and minimise the chances of developing diabetes and heart disease.

Published in the Nutrition journal, the study conducted by a team of researchers from the University of Minnesota revealed that this easily accessible nut comes with several benefits. Moreover, it can also prevent weight gain and keep the Body Mass Index in check, said the study.

According to the study, walnuts are the only nuts that contain plant-based omega-3 alpha-linolenic acid (ALA), a type of Omega-3 fatty acid which can improve heart health. The polyunsaturated fats (good fats) and ALA in walnuts can also improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk.

Also read: Snacking on walnuts will make you age better, says study


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The findings also reinforce that walnuts might be an easy and accessible food choice to improve a variety of heart disease risk factors when eaten in young to middle adulthood.

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Researchers reviewed 20 years of diet history and 30 years of physical and clinical measurements to find that participants who ate walnuts early on in life showed a greater likelihood of being more physically active, having a higher diet quality, and experiencing a better heart disease risk profile as they aged into middle adulthood.

For the study, the team analysed data from 3,341 Americans who were aged around 45.

Experts also said that walnuts contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep. It is a great snack which is packed with anti-ageing qualities, improving hair and skin quality.

Just one serving of walnuts (28g, or about a handful) contains many nutrients that can aid overall health such as – 4 grams of protein, 2 grams of fibre, and 45 milligrams of magnesium.

In short, a handful of heart-healthy walnuts can act as a bridge to other health-promoting lifestyle habits later in life.

From Honey to Spinach, These Desi Superfoods Can Keep Your Heart Healthy

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Diet plays an important role in maintaining heart health. What you eat, and what you junk, thus, becomes important. Here’s a list of easily-available food items in your kitchen that can keep your heart healthy.

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