Do you insist on eating walnuts every day? Should you raise blood lipids or lower blood lipids?
Although walnuts contain a lot of oil, 60% of them are fat and have a high calories, walnuts also have rich unsaturated fatty acids.
as long as the amount is controlled, for example, adults only eat two walnuts a day, it will not only not increase blood lipids , but also reduce the amount of low-density lipoprotein cholesterol in the blood.
If you can also reduce the intake of other foods accordingly, you don’t have to worry about getting fat.
According to the research report published in the journal Circular, eating walnuts in moderation every day can reduce the levels of bad cholesterol .
Researchers randomly divided 708 volunteers aged 63 to 79 into two groups, one group eating 30 to 60 grams of walnuts a day, while the other group did not eat walnuts.
After two years of follow-up, it was found that the group of people who had been eating walnuts for a long time had a total cholesterol level decreased by 4.4% compared with the group who did not eat walnuts; what is more gratifying is that the level of low-density cholesterol and medium-density cholesterol levels of decreased by 3.6% and 16.8% respectively. This fully demonstrates that eating walnuts in moderation for a long time is beneficial to vascular health.
So although walnuts look quite oily, the oil is mainly unsaturated fatty acids, and it also contains a certain amount of linoleic acid, oleic acid and linolenic acid . They together control and manage the lipids in the blood vessels and reduce the deposition of lipid substances on the blood vessel walls, which plays an important role in maintaining the stability of blood lipid levels and protecting cardiovascular and cerebrovascular health.
Not only that, walnuts also have anti-aging and anti-oxidant effects.
Researchers from the University of Scranton in the United States measured the content of polyphenols substances contained in various nuts such as walnuts, peanuts, almonds, pistachios, pecans and other nuts. After finding that:
Whether it is raw or cooked, the content of polyphenols in walnuts ranks first. Polyphenols are good antioxidants, which can protect the human body from free radical .
and the oleic acid in walnuts, vitamin E is a good anti-aging agent, which can help remove free radicals in the human body and play a role in delaying aging.
walnuts can also promote brain development. Walnuts contain lecithin , fatty acids and other nutrients that are beneficial to brain development. Therefore, eating walnuts in moderation is also beneficial to maintaining brain health.
Although this is the case, walnuts have a relatively high oil content after all, so we should also pay attention to controlling the amount and not eating too much.
Eating too much can cause diarrhea and will cause severe fluctuations in blood sugar. Especially for diabetics, the impact of oil is greater than that of sugar.
is based on this, and the dietary guide recommends that it is enough for adults to eat two walnuts a day, at most, not more than three, and be careful not to eat them two hours before going to bed.
In addition, it is not recommended to eat amber peach kernels. This is made by wrapping the walnut kernels with a layer of sugar and frying them in oil. The amount of oil used during the production process is far more than the oil content of the walnut itself. In addition, sugar is added, it will not lower blood lipids after eating. On the contrary, it will increase blood lipids and make the body fat. Therefore, it is best to eat healthy foods to eat original walnuts.
