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Walnuts

(Eating nuts more than twice a week will reduce the risk of heart disease by three percent respectively).

In a recent study published in the British Journal of Nutrition, it was proven that those who consumed walnuts on a regular diet — reduced the risk of heart diseases for up to 37 percent, in comparison to those who rarely consumed it.

However, for an individual to believe in its valuable contribution to health — what underlying mechanisms of walnut make it a suitable part of the diet?

A Nutritional Breakdown of Walnuts

A round looking single seeded stone, growing on the walnut tree — is a combination of protein, fibre, and other healthful fats that makes it a suitable source of snack.

Walnuts are native to and grown in the eastern areas of North America. However, they are now commonly grown in areas of Iran, China, and other parts of the world.

According to the US Department of Agriculture (USDA), a cup of walnuts (approx. 30 grams) involve: Fibre (two grams), Carbohydrates (3.89 grams), Sugar (one gram), Protein (five grams), Calcium (20 milligrams), Iron (0.72 milligrams), and Energy (200 calories).

What’s Your Walnut Dose?

When a relevant Journal of Circulation published its study on the walnuts’ association with individuals’ consumption levels, it stated that there was a lower risk of heart disease.

Interestingly, the Coronary Artery Risk Development in Young Adults (CARDIA) was further interested in reviewing the dose of walnuts that is to be taken for better diet quality. In the process, it concluded that there is a keen relationship between the risk of heart disease and walnuts’ dose-response.

Walnuts – Twice a Week

Researchers confirmed that eating nuts more than twice a week will reduce the risk of heart disease by three percent respectively. This may be attributed to an underlying mechanism, as walnuts have a high concentration of antioxidants, particularly those that are helpful in fighting stress.

In addition, they also contain omega-3 fatty acids and unsaturated fats that are useful in lowering bad cholesterol and raising good cholesterol, while saving you from developing blood clots in your body.

For incorporating walnuts into your daily diet, they may be kept in a cool, dark place, and at room temperature. Additionally, a refrigerator could be a second alternative, where walnuts could be stored at below 40 degrees Fahrenheit for over a year. Moveover, they could be chopped into top salads, sauces, and yoghurts, adding texture to your daily source of consumption.