Adding one nut to diet ‘can help cut cholesterol and heart disease’

An NHS doctor has revealed why he consumes a specific everyday nut nearly daily, urging others to capitalise on its outstanding antioxidant benefits.

Dr Amir Khan, recognised for his appearances on ITV programmes including Lorraine, used TikTok to share his insights. “They’re packed full of Vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in their papery skin,” he said of walnuts.

These antioxidants can assist in reducing DNA damage triggered by “free radicals” and diminish inflammation throughout the body. Free radicals are unstable molecules that may harm the DNA within cells if they accumulate and result from various factors including air pollution, smoking, x-rays and a poor diet.

The NHS doctor continued: “Walnuts also have more omega-3 fats than any other nut. The omega-3 in walnuts is called alpha linolenic acid (ALA) and it is something your body needs, but can’t make itself – so you have to get it from your diet.”

Indeed, ALA can assist in maintaining heart health, lowering blood pressure and proves vital for growth and development, according to the doctor. He declared: “Eating walnuts not only nourishes you, but also nourishes the beneficial bacteria that lives inside your gut.This promotes the health of your gut and may also help reduce disease risk.”

Walnuts also contain nutrients that may shield your brain from harmful inflammation, whilst supporting proper brain function as you age, the doctor additionally advised. He concluded with another health benefit: “Regularly eating walnuts has been consistently shown to decrease harmful cholesterol and triglyceride levels, both of which can contribute to heart disease.”

How to incorporate walnuts into your diet

• Sprinkle chopped walnuts over porridge, yoghurt, or smoothie bowls for a nutty crunch
• Replace sugary snacks with a handful of walnuts
• Add walnuts to salads
• Upgrade your baking by using walnuts in homemade granola bars, muffins, or banana bread
• Add toasted walnuts as a garnish for savoury dishes

Echoing Dr Khan’s advice, Healthline cites a 2021 study on the impact of walnut consumption, stating that consuming 30 to 60 grams of walnuts daily is beneficial for heart health. The website further notes: “Daily consumption of walnuts is safe. A 2017 study examined the effects of eating 43 grams of walnuts every day for eight weeks and found that it led to positive health effects.”

Walnuts have numerous health benefits. For example, they:

• are rich in antioxidants and can reduce LDL (bad) cholesterol
• are significantly higher in omega-3s than any other nut
• may decrease inflammation
• can help promote a healthy gut
• may reduce the risk of some cancers
• may help regulate appetite and weight
• may help manage and lower your risk for type 2 diabetes
• may help lower your blood pressure
• may benefit brain health
• may improve sperm health and male fertility
• are an excellent source of healthy fats, vitamins, and minerals.”