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Walnuts Work for Your Heart
Megan Murphy Megan Murphy
Posted June 7, 2007
Kick the old standby three bean salad up the nutrition ladder by
adding a pesto made with walnuts.
For heart health, walnuts contribute important benefits. They are
high in alpha linoleic acid, also known as ALA. The body can convert
ALA into eicosapentanoic acid, or EPA. EPA, one of the important
omega-3 fatty acids found in fish, appears to be especially helpful
in lowering risk of heart disease.
A diet high in walnuts increases LDL particle size. While it may
seem like bigger LDL is more problematic, this is not true. Large
particles of LDL are actually less likely to stick to arteries and
cause plaque formation.
Diets high in walnuts have also been shown to lower CRP levels.
CRP, or C-reactive protein, is a measure of inflammation in the
body. When there is more inflammation, especially in the arteries,
scar tissue can form. As this scar tissue builds up over time it
contributes to development of plaques and can cause blockage.
In a study that compared groups getting a standard American diet
to those eating a diet high in walnuts or ALA supplements, the
walnuts and the ALA supplement groups had 75 percent lower C-
reactive protein than the group getting the standard American diet.
In a University of California at Davis study, volunteers who
consumed diets with higher amounts of walnuts had lower levels of
endothelin. Endothelin is a substance that promotes more of that
inflammation in the arteries, which increases risk of plaque
development.
Walnuts are also high in L-arginine, an essential amino acid. L-
arginine is converted to nitric oxide in the body. Nitric oxide
helps keep the inner walls of our blood vessels smooth and helps
blood vessels be more flexible and have the ability to relax. This
helps decrease risk for high blood pressure. Folks who have high
blood pressure sometimes have a hard time maintaining a proper level
of nitric oxide in their blood. This further increases their risk of
having high blood pressure.
Another study which looked at middle aged men and women with
diabetes found that 1 ounce of walnuts per day as part of a diet
that contained 30 percent of its calories from fat helped the
participants significantly improve their blood cholesterol profile.
One of the main long-term problems with diabetes is that it
increases a person's risk of heart disease. If you have diabetes and
you like walnuts, you may want to start incorporating them into your
diet a little more.
They appear to be one of nature's super foods.
Like all nuts, walnuts are high in fat and calories. While their
fat is primarily monounsaturated, which does not cause blood
cholesterol to rise or increase risk of heart disease, it is still
fat, the most caloric of all the nutrients. So don't start adding
tons of walnuts everywhere, or you may find an unexpected weight
gain.
Instead, add them sparingly. Add a few chopped walnuts to garnish
your cooked vegetables or atop your salad. Mix a few into your bowl
of cereal in the morning or have a snack with four or five walnut
halves added to a small handful of raisins. Cut back on the butter
or margarine you use and let walnuts or other nuts contribute the
fat to your meals.
Bring this salad to your next pot luck or family gathering this
summer. You will get compliments on the taste and you'll be doing
everyone some good by serving it.
Megan Murphy is a Tennessee-licensed registered dietitian and
assistant professor of nutrition at Southwest Tennessee Community
College. Call 277-3062, fax 529-2787, e-mail [email protected]
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Three Bean Salad with Walnut Pesto
Walnut Pesto
cup fresh basil leaves, tightly packed
cup fresh flat leaf parsley sprigs, tightly packed
2 tsp. fresh sage leaves, chopped
cup walnut pieces, toasted (see note)
cup Parmesan cheese, freshly grated
1 clove garlic, minced
2 tsp. orange juice
2 tbsp. water
6 tbsp. extra virgin olive oil
Three Bean Salad
1 (15-oz.) can white beans, drained and rinsed
1 (15 oz.) can black or kidney beans, drained and rinsed
1 cups fresh or frozen green beans, blanched and drained
cup chopped walnuts, toasted (see note)
Salt and pepper to taste
12 Romaine, green or red leaf lettuce leaves
Prepare the walnut pesto by placing the basil, parsley, sage,
walnuts, cheese and garlic in a food processor and process until
finely ground. Add juice and water, and then with the motor running,
slowly add oil and process until the mixture is thick and
emulsified. Season with salt and pepper to taste. Set aside.
Prepare the salad by tossing the beans together in large bowl.
Add pesto and toss to combine and coat evenly.
For best flavor, prepare the salad four to 24 hours before
serving and refrigerate. This allows the flavor to intensify. Place
a lettuce leaf on each plate, top with a cup of salad and serve.
Makes 12 servings.
Per serving ( 1/2 cup): 214 calories, 14.5 g fat, 2 g saturated
fat, 3 mg cholesterol, 15 g carbohydrates, 5 g fiber, 8 g protein,
55 mg sodium.
Source: walnuts.org
Note: To toast walnuts, spread them in a single layer on an
ungreased cookie sheet and place in a preheated, low oven (about 200
degrees) for about 20 minutes. Stir every 4-5 minutes or so to toast
them evenly and check so that they don't burn.
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© 2007 The Commercial Appeal (2007-Current). via ProQuest Information and Learning Company; All Rights Reserved
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