Nutritionist reveals: A handful of this food daily can help lower bad cholesterol

A daily handful of walnuts can significantly contribute to lowering bad cholesterol and preserving cardiovascular health, according to nutritionist and dietitian Dr. Sarah Schenker. She highlights walnuts as a crucial addition to everyone's diet due to their rich nutritional profile and numerous health benefits.

Experts emphasize that regular walnut consumption is a simple yet effective way to maintain heart and blood vessel health. These nuts are packed with healthy fats, fiber, and antioxidants, which play a vital role in reducing LDL, or 'bad,' cholesterol levels. Elevated cholesterol increases the risk of heart disease and stroke, often without noticeable symptoms, making dietary interventions like including walnuts particularly important.

Dr. Schenker, who has extensive experience working with elite athletes, points out that walnuts are unique among nuts for being an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that the body cannot produce on its own. They also provide essential B vitamins, vitamin E, magnesium, phosphorus, copper, and manganese.

The thin brown skin of walnuts is particularly rich in antioxidants that protect cells from oxidative stress. Research suggests that consuming just a handful of walnuts daily can offer substantial benefits for heart health. Furthermore, studies indicate that regular walnut intake may positively impact gut health, assist in weight management, and lower the risk of developing diabetes and certain types of cancer. They also promote a feeling of fullness, making them an ideal snack.