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LMU 212 – Revolutionizing Heart Health: The Walnut Wonder

Revolutionizing Heart Health: The Walnut Wonder

Source: American Heart Association Journal – Circulation (August 2021)

Lifestyle Medicine Update (September 2, 2021)

Introduction:

Unlocking the Cholesterol Solution with Walnuts: A groundbreaking 2021 Circulation study reveals that consuming just half a cup of walnuts daily can significantly lower LDL-cholesterol, even in older individuals already taking statin drugs. This two-year research involved healthy adults, and the results are impressive, indicating that walnuts could be a potent ally in the fight against high cholesterol, offering a natural, accessible, and delicious approach to heart health.

Cracking the Cholesterol Conundrum with Walnuts

We’ve long been aware that high levels of LDL-cholesterol in the bloodstream are a major red flag for heart attacks and various cardiovascular ailments. Strategies such as reducing saturated and trans fats, steering clear of deep-fried and battered foods, and embracing a diet rich in soluble fiber from sources like beans, peas, oats, soy products, and more have been cornerstones in our battle against cholesterol. But what if we told you that a humble nut could hold the key to cholesterol control? A groundbreaking study published in the esteemed journal Circulation in August 2021 reveals that consuming just half a cup of walnuts each day can significantly reduce both total cholesterol and the notorious LDL-cholesterol, even in older individuals already taking cholesterol-lowering statin drugs such as Crestor and Lipitor.

The Walnut Revolution: A Two-Year Study

This revelatory research spanned a period of two years and included 708 male and female participants aged 63 to 79. These individuals, hailing from both Barcelona, Spain, and Loma Linda, California, were healthy, independent-living adults. Half of the participants were tasked with incorporating half a cup of walnuts into their daily diet for the duration of the study, while the other half were instructed to abstain from walnut consumption during the same period.

Walnuts: Cholesterol’s Nemesis

The results of the study are nothing short of impressive. Participants who consumed half a cup of walnuts daily experienced an average reduction of 7.9% in LDL-cholesterol levels for men and 2.6% for women by the study’s conclusion. What’s even more remarkable is that 32% of these subjects were already on cholesterol-lowering statin drugs. This suggests that the cholesterol-lowering benefits of walnuts could potentially be even more pronounced in individuals who are not taking statin medications. These findings carry significant weight, as statin drugs alone sometimes fall short of bringing LDL cholesterol down to the optimal range for preventing heart attacks and strokes. Incorporating just half a cup of walnuts into your daily routine could provide an additional layer of defence against high cholesterol, potentially reducing the need for statin medications.

Beyond Genetics: A Holistic Approach to Cholesterol Control

It’s important to note that approximately 5-10% of the population grapples with genetically high cholesterol levels, necessitating the use of statin drugs to bring LDL-cholesterol within the safe range. However, even in these cases, adopting prudent dietary and lifestyle strategies, including the daily inclusion of half a cup of walnuts, can be remarkably beneficial in achieving ideal LDL-cholesterol levels. Additionally, taking a daily supplement that combines natural agents like Gum Guggul and Artichoke Leaf extract has been shown to further aid in achieving this goal.

While it’s true that various nuts can modestly reduce LDL-cholesterol levels, with almonds and cashews making notable appearances, walnuts stand out as the frontrunners in this cholesterol-reducing race. Not only do they have the most substantial impact, but they also offer an extra dose of omega-3 fats in the form of alpha-linolenic acid.

In Closing

The 2021 Circulation study has unveiled the remarkable potential of walnuts as allies in the quest for heart health. With the ability to lower both total cholesterol and LDL-cholesterol, walnuts have emerged as a natural, accessible, and delicious strategy for enhancing cardiovascular well-being. Whether you’re already on statin medications or seeking proactive measures for cholesterol control, embracing the power of walnuts may be the heart-smart choice you’ve been looking for.

References:

  1. Sujatha Rajaram, Montserrat Cofán, Aleix Sala-Vila, Ella Haddad, Mercè Serra-Mir, Edward Bitok, Irene Roth, Tania M. Freitas-Simoes, Amandeep Kaur, Cinta Valls-Pedret, Mónica Doménech, Keiji Oda, Dolores Corella, Joan Sabaté, Emilio Ros. Effects of Walnut Consumption for 2 Years on Lipoprotein Subclasses Among Healthy Elders: Findings From the WAHA Randomized Controlled Trial. Circulation, 2021. [Link to the study](https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.121.054051)
  2. Other Nuts That Lower Cholesterol. WebMD. [Link to the article](https://www.webmd.com/cholesterol-management/features/nuts-help-lower-bad-cholesterol)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction:

Unlocking the Cholesterol Solution with Walnuts: A groundbreaking 2021 Circulation study reveals that consuming just half a cup of walnuts daily can significantly lower LDL-cholesterol, even in older individuals already taking statin drugs. This two-year research involved healthy adults, and the results are impressive, indicating that walnuts could be a potent ally in the fight against high cholesterol, offering a natural, accessible, and delicious approach to heart health.

Cracking the Cholesterol Conundrum with Walnuts

We’ve long been aware that high levels of LDL-cholesterol in the bloodstream are a major red flag for heart attacks and various cardiovascular ailments. Strategies such as reducing saturated and trans fats, steering clear of deep-fried and battered foods, and embracing a diet rich in soluble fiber from sources like beans, peas, oats, soy products, and more have been cornerstones in our battle against cholesterol. But what if we told you that a humble nut could hold the key to cholesterol control? A groundbreaking study published in the esteemed journal Circulation in August 2021 reveals that consuming just half a cup of walnuts each day can significantly reduce both total cholesterol and the notorious LDL-cholesterol, even in older individuals already taking cholesterol-lowering statin drugs such as Crestor and Lipitor.

The Walnut Revolution: A Two-Year Study

This revelatory research spanned a period of two years and included 708 male and female participants aged 63 to 79. These individuals, hailing from both Barcelona, Spain, and Loma Linda, California, were healthy, independent-living adults. Half of the participants were tasked with incorporating half a cup of walnuts into their daily diet for the duration of the study, while the other half were instructed to abstain from walnut consumption during the same period.

Walnuts: Cholesterol’s Nemesis

The results of the study are nothing short of impressive. Participants who consumed half a cup of walnuts daily experienced an average reduction of 7.9% in LDL-cholesterol levels for men and 2.6% for women by the study’s conclusion. What’s even more remarkable is that 32% of these subjects were already on cholesterol-lowering statin drugs. This suggests that the cholesterol-lowering benefits of walnuts could potentially be even more pronounced in individuals who are not taking statin medications. These findings carry significant weight, as statin drugs alone sometimes fall short of bringing LDL cholesterol down to the optimal range for preventing heart attacks and strokes. Incorporating just half a cup of walnuts into your daily routine could provide an additional layer of defence against high cholesterol, potentially reducing the need for statin medications.

Beyond Genetics: A Holistic Approach to Cholesterol Control

It’s important to note that approximately 5-10% of the population grapples with genetically high cholesterol levels, necessitating the use of statin drugs to bring LDL-cholesterol within the safe range. However, even in these cases, adopting prudent dietary and lifestyle strategies, including the daily inclusion of half a cup of walnuts, can be remarkably beneficial in achieving ideal LDL-cholesterol levels. Additionally, taking a daily supplement that combines natural agents like Gum Guggul and Artichoke Leaf extract has been shown to further aid in achieving this goal.

While it’s true that various nuts can modestly reduce LDL-cholesterol levels, with almonds and cashews making notable appearances, walnuts stand out as the frontrunners in this cholesterol-reducing race. Not only do they have the most substantial impact, but they also offer an extra dose of omega-3 fats in the form of alpha-linolenic acid.

In Closing

The 2021 Circulation study has unveiled the remarkable potential of walnuts as allies in the quest for heart health. With the ability to lower both total cholesterol and LDL-cholesterol, walnuts have emerged as a natural, accessible, and delicious strategy for enhancing cardiovascular well-being. Whether you’re already on statin medications or seeking proactive measures for cholesterol control, embracing the power of walnuts may be the heart-smart choice you’ve been looking for.

References:

  1. Sujatha Rajaram, Montserrat Cofán, Aleix Sala-Vila, Ella Haddad, Mercè Serra-Mir, Edward Bitok, Irene Roth, Tania M. Freitas-Simoes, Amandeep Kaur, Cinta Valls-Pedret, Mónica Doménech, Keiji Oda, Dolores Corella, Joan Sabaté, Emilio Ros. Effects of Walnut Consumption for 2 Years on Lipoprotein Subclasses Among Healthy Elders: Findings From the WAHA Randomized Controlled Trial. Circulation, 2021. [Link to the study](https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.121.054051)
  2. Other Nuts That Lower Cholesterol. WebMD. [Link to the article](https://www.webmd.com/cholesterol-management/features/nuts-help-lower-bad-cholesterol)
 

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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