As we look ahead to the new year, many of us will be looking to revamp our diet compared to the weeks of overindulgence during the festive period. While there are several different changes you can make, adding one simple snack can bring a whole host of benefits.
A nutrition expert has hailed walnuts as a brain-boosting superfood that could also help slash cholesterol levels – all for the price of a mere five pence per serving.
The humble walnut is brimming with Omega-3 fatty acids, vitamin E, and antioxidants, which bolster the body’s immune system, according to a woman in the know.
Dr Emma Patel lauded the nut as an ideal nibble for keeping your mind sharp, attributing its benefits to the wealth of nutrients packed inside, reports Surrey Live.
“Walnuts are a perfect snack to maintain brain performance,” Dr Patel told CardPlayer Lifestyle. “Their unique combination of nutrients promotes healthy neural connections, supporting critical thinking and problem-solving abilities.”
And it’s not just Dr Emma singing the praises of walnuts. Research from California Walnuts last year suggested they might even extend your lifespan.
This was highlighted in the Coronary Artery Risk Development in Young Adults (CARDIA) study, which analysed data from over 3,300 individuals, finding those who regularly consumed walnuts had a more favourable heart disease profile.
Lyn Steffen, the lead researcher on the CARDIA project, noted: “Walnut eaters seem to have a unique body phenotype that carries with it other positive impacts on health like better diet quality.
“This is especially when they start eating walnuts from young into middle adulthood – as the risk of chronic diseases like heart disease, obesity, and diabetes elevates.”
Lyn highlighted that walnuts aren’t the only nutritious option, emphasising that incorporating a variety of nuts into one’s diet can lead to significant cardiovascular benefits.
“Nut consumers showed an advantage in relation to diet quality, but walnut consumers appear to have a better heart disease risk factor profile than the other groups, even after accounting for overall diet quality,” Lyn said.
She added: “The surprising, healthy shifts in overall dietary pattern of walnut consumers suggests walnuts may act as a bridge or ‘carrier food’ for helping people form healthy nutrition and lifestyle habits throughout life.”
ITV’s Dr Amir Khan backed these findings, taking to TikTok to advocate the benefits of walnuts, saying: “Walnuts also have more Omega-3 fats than any other nut. The Omega-3 in walnuts is called alpha-linolenic acid, and it is something your body needs but can’t make itself, so you have to get it from your diet.
“It can help keep your heart healthy, and reduce blood pressure, and is essential for human growth and development. Eating walnuts not only nourishes you, but also nourishes the beneficial bacteria that live inside your gut. This promotes the health of your gut, and may also help reduce disease risk.”
He added: “Regularly eating walnuts has been consistently shown to decrease harmful cholesterol. So go on, add some walnuts to your diet today.”
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