By SPEAKIN’ OUT NEWS
Walnuts bring more than crunch to the table. A small serving provides plant protein, fiber and unsaturated fats, making them an easy addition to meals or a satisfying snack. They also contain alpha-linolenic acid, or ALA, a plant-based omega-3 fat.
Why make room for walnuts?
- They support heart-healthy eating. Replacing a snack high in saturated fat with unsalted walnuts adds unsaturated fats to your diet.
- They may help improve cholesterol. In a two-year study of older adults, those eating walnuts had modestly lower LDL, often called “bad” cholesterol, than those who did not.
- They offer plant protein and fiber. Those nutrients help make a handful of walnuts more satisfying than many packaged snacks.
- They fit into familiar meals. Sprinkle chopped walnuts over oatmeal, plain yogurt, salads, or cooked greens for flavor and texture without adding salt.
About 1 ounce, or a small handful, is a serving. Choose unsalted walnuts when possible and watch portions, since nuts are calorie-dense. Almonds, pecans and pistachios are nutritious choices, too; walnuts stand out for their ALA content.
No single food can prevent heart disease. The American Heart Association emphasizes an overall eating pattern that includes vegetables, fruits, whole grains and healthy protein sources. For people without a nut allergy, walnuts can be one simple, enjoyable part of that pattern.
Sources: American Heart Association, “Go Nuts (But Just a Little!)”; American Heart Association, walnut and cholesterol study report; National Institutes of Health, “What Are Omega-3s?”. www.heart.org