Walnuts are famous for the benefits they have on the cardiovascular system. Even from ancient times, they have been used to heal a wide range of ailments, as well as improve the overall health.
But in recent years, their amazing proprieties have been confirmed by scientific studies. Nowadays, researchers continue to reveal the excellent benefits of walnuts and walnut oil. For example, a few recent studies have shown that this oil has a major role in combating atherosclerosis.
Studies confirm the heart benefits of walnut oil
One of the most relevant studies regarding the effect of walnut oil on the cardiovascular system was published in 2013 in the Journal of Nutrition.
Researchers started from the premise that eating nuts is part of a diet which contributes to a healthy heart. In fact, plenty of other medical studies have already revealed that walnuts lower the level of bad cholesterol.
This particular study’s purpose was to discover what are components from walnuts that improve heart health.
The participants were adults, overweight or obese, suffering from moderate hypercholesterolemia. They were given whole nuts, nut meals, or oil every day. Before each type of ‘treatment’, they underwent several biochemical and physiological tests. Then, they had to repeat all of the tests 30 minutes after ingesting the walnut. Additional tests were also made at regular intervals after ingestions – 1 hour, 2, 3, and 6 hours.
The results were better than anyone ever expected: it has been demonstrated that consuming walnut oil improves the blood vessel functioning. Moreover, whole walnuts lower the bad cholesterol.
In fact, the nutrients from whole walnuts act as boosters for the good cholesterol. This means that they are able to remove the bad cholesterol from the body.
But what makes walnut oil so efficient?
Walnut oil and its nutrients
Researchers suggest that the improvement of the cardiovascular system was an effect of the nutrients contained in walnut oil. Three of them can directly influence the health of you heart:
- Alpha-linoleic acid
The first nutrient is, in fact, a type of omega-3 fatty acid, which can be found in plants. The next one is also typical for plants, especially seeds, and it is a form of vitamin E. Phytosterols have a significant role in lowering the cholesterol levels, too.
The researchers who have conducted the study recommend us to include walnut or walnut oil in our diets, especially if we suffer from any cardiovascular disease. They say that such a simple change can considerably reduce the risk of heart disease and strengthen the vascular walls.
How to use it
There aren’t any specific indications regarding how to eat walnut oil, but there is a recommended dose. For therapeutic purposes, you are advised to ingest 1 teaspoon of walnut for about 3-4 times a day.
You can consume it as it is, or add it to your meals. If you choose the second option, you are advised to add it to your salads or other raw meals, because its benefits are greater when it’s not cooked.