If you’re looking to boost the health of your arteries, incorporating walnuts into your diet has been shown to be beneficial. A study conducted by researchers at Yale University’s Prevention Research Center involved twenty-four men and women with type 2 diabetes. They were asked to supplement their regular diets with 2 ounces of walnuts (approximately 30 shelled walnut halves) for eight weeks, and then switch to a walnut-free diet (or vice versa). The results showed that walnuts improved the flexibility of the artery, as measured by blood flow through an artery in the forearm.
Another study conducted in Barcelona by Dr. Emilio Ros, director of the Lipid Clinic at Hospital Clínico, focused on the impact of walnuts on endothelial function. The study involved twenty-four middle-aged, healthy adults who were divided into two groups. Each group was given two high-fat meals, one with olive oil and the other with walnuts. Both meals reduced inflammation and oxidation in the arteries, but it was found that walnuts specifically helped preserve the elasticity and flexibility of the arteries.
It’s worth noting that the inner lining of the arteries produces nitric oxide, which is crucial for maintaining artery flexibility. High-fat meals can temporarily disrupt the production of nitric oxide, hindering the arteries’ ability to respond to physical activity. However, walnuts contain arginine, an amino acid that the body uses to produce nitric oxide, thus helping to maintain artery function.
So, how many ounces of walnuts should you eat daily? According to Harvard Heart, consuming approximately one ounce of nuts per day can reduce the risk of heart disease. In the case of walnuts, one ounce is roughly equivalent to a handful or one-quarter cup, which amounts to about 12-14 walnut halves or 30 grams.
To maximize the nutrient benefits of walnuts, it is recommended to soak them overnight for around 8-10 hours. Soaking walnuts makes them easier to digest compared to eating them raw. Additionally, soaking reduces the phytic acid content in nuts, which leads to better absorption of nutrients. Omega-3 fatty acids, known for their heart-healthy properties, are more readily absorbed when walnuts are soaked, further enhancing the cardiovascular benefits.
While adding walnuts to your diet is a simple step, it’s important to remember that improving arterial elasticity is a holistic process. Alongside incorporating walnuts, it is advisable to follow a heart-healthy plant-based diet, consume wild fish like salmon, engage in regular exercise for at least 30 to 60 minutes a day (or 150 minutes a week), and quit smoking. By combining these strategies, you can create a comprehensive cardiovascular plan that promotes optimal heart health.
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