An Australian study has reviewed over 150 studies on the subject confirming the beneficial properties of walnuts on heart health: they offer high concentrations of Omega 3 and antioxidants and help keep blood vessels and their walls in good condition, thus preventing hardening of the arteries.

Great allies for your heart health. It’s walnuts: science says so.

A new study from the University of Wollongong, Australia, has shown that consuming this particular type of nut is associated with important heart health benefits. Walnuts, in short, would contribute to the reduction of the risk of cardiovascular and coronary heart disease.

The Australian study re-read over 150 scientific analyses and research on the subject and finally confirmed the favorable effects of nut consumption on so-called heart health factors, such as the concentration of cholesterol in the blood, low-density lipoprotein (LDL) and the ratio of LDL cholesterol to high-density lipoprotein (HDL).

In the journal Advances in Nutrition, researchers have confirmed the beneficial characteristics of walnuts. For example, they offer high concentrations of Omega 3 and antioxidants and are rich in bioactive components, including polyphenols, carotenoids, phytosterols, fiber and minerals.

As one of the few sources of plant-based Omega 3 fatty acids, they are also an excellent protein solution for all those who choose to follow a vegetarian diet.

The results have certified that regularly consuming a handful of walnuts, a portion of about 30 grams, can compensate for the inflammatory effects that the body undergoes and helps keep blood vessels and their walls in good condition, thus preventing hardening of the arteries.

Walnuts are also rich in “good” unsaturated fats, those that help reduce cholesterol and promote a prolonged sense of satiety, which therefore helps to control hunger and therefore manage one’s body weight.