• Healthy cholesterol levels are important for your cardiovascular health.
• Walnuts are packed with protein along with key nutrients that support healthy cholesterol levels.
• Enjoy walnuts as a heart-healthy snack or add them to yogurt, cereal and your favorite healthy recipes.

When it comes to managing cholesterol, the foods you eat can play a significant role in your overall heart health. But there’s one protein that stands out as a true cholesterol-lowering powerhouse, and that’s the humble walnut.

In fact, one study involving older participants with healthy cholesterol levels at the start found that eating 1 to 2 ounces of these tasty nuts daily for two years lowered both total cholesterol and LDL cholesterol by an additional 4%.1

But why is it so important to maintain healthy cholesterol levels in the first place? “High levels of [harmful] LDL cholesterol can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke,” says Wendy Bazilian, Dr.P.H., M.A., RDN, a registered dietitian.2 Conversely, “HDL, [the] so called ‘good’ cholesterol, helps clear excess cholesterol from the bloodstream. I liken it to the garbage trucks circulating around and bringing it back for disposal, breakdown [and] elimination from the body.”

To better understand why walnuts are such a standout in the fight against high cholesterol, we spoke with Bazilian and registered dietitian Samantha DeVito, M.S., RD, CDN, for their expert take on why this nutrient-packed food is the best protein to lower cholesterol. Read on to learn what makes walnuts uniquely suited for heart health and how incorporating them into your diet may lower your cholesterol numbers.

How Walnuts Can Improve Cholesterol

For decades, studies have shown that nuts—including walnuts—may promote healthy cholesterol levels. It all started in 1993, says Bazilian, when a landmark study from Loma Linda University put nuts, and walnuts in particular, on the map, highlighting their nutritional attributes.3 “Since that time, literally hundreds of studies have expanded and confirmed a wide variety of health benefits of nuts,” she says.

So, what makes walnuts such a noteworthy addition to a cholesterol-lowering diet? As it turns out, it’s not one or two nutrients, says Bazilian. It’s their entire nutritional package.

Here are some unique ways these nutrient-packed nuts can improve cholesterol.

Heart-Healthy Plant-Based Protein

One ounce of walnuts (about 14 walnut halves) provides 4 grams of protein.4 That might not sound like much, but research has found that eating more protein from plants (like walnuts) may significantly lower the risk of developing heart disease.5 One reason may be that plant proteins tend to be lower in cholesterol-raising saturated fat. Even though these nuts contain a fair amount of total fat (roughly 19 grams per ounce), only 2 grams of that is saturated fat, making them a great choice if you’re watching your cholesterol.

Surprising Source of Fiber

When you think of fiber, nuts may not be the first food that comes to mind. However, with 2 grams of fiber per ounce (about 14 walnut halves), walnuts are a tasty way to add more roughage to your diet.4 And that can help with cholesterol management and reduction, says Brazilian.

Studies have linked walnut consumption to a significant reduction in total and LDL cholesterol. And their fiber may be one reason.6 How, exactly, does fiber do this? “The fiber in walnuts helps reduce cholesterol levels by binding to cholesterol in the digestive system and aiding in its excretion,” says DeVito. “This in turn, reduces the amount of cholesterol that is absorbed into the bloodstream.”

Healthy Unsaturated Fats

Walnuts are packed with not one but two types of unsaturated fats. The first is a fat called linoleic acid. This polyunsaturated fat plays a critical role in lipid metabolism by helping remove LDL cholesterol from the body.7 If that weren’t enough, walnuts are an excellent source of heart-healthy alpha-linolenic acid (ALA).8 This plant-based omega-3 fat has been shown to favorably regulate LDL cholesterol and triglycerides.9

Packed with Antioxidants 

These tasty nuts are rich in polyphenols—beneficial plant compounds linked to better heart health—which may help explain why eating walnuts is linked to healthier cholesterol levels.6 Polyphenols are antioxidants that work to neutralize harmful free radicals, reducing oxidative stress that can damage cells and tissues. By combating inflammation, a key driver of many chronic conditions, including cardiovascular disease, polyphenols may also help promote better overall heart function.10

Support Gut Health

Walnuts have been found to positively influence gut health by promoting the growth and activity of beneficial gut bacteria. These are microbes that play a vital role in maintaining overall health by aiding digestion, supporting the immune system and even contributing to the body’s metabolic processes, including cholesterol metabolism.11 Research suggests that the bioactive compounds in walnuts, such as fiber and polyphenols, provide a favorable environment that helps your good gut bacteria thrive.8

Tips to Include Walnuts

Of course, these tiny nutritional powerhouses are a tasty, convenient snack. But if you’d like to work even more walnuts into your rotation, try these creative tips:

1. Add them to breakfast. To start your day with a fiber and antioxidant kick, sprinkle a handful of chopped walnuts over oatmeal, yogurt or whole-grain cereal.
2. Swap them in for breadcrumbs. Toss walnuts in a food processor and use them as you would breadcrumbs.
3. Pump up your salad. Enhance your salads by adding toasted walnuts for an additional layer of flavor and nutrition.
4. Try walnut tacos. Walnuts are a fantastic meat alternative for tacos! Simply chop or grind walnuts and season with your favorite taco spices for a flavorful and nutritious walnut taco filling.
5. Whip up some pesto. Walnuts are a delicious way to add healthy fats to a classic pesto sauce.

Source: https://www.eatingwell.com/best-protein-to-help-lower-high-cholesterol-11887314