There's a reason health experts go nuts over this superfood. Walnuts are a great source of omega-3 fatty acids, which offer a host of health benefits. Research shows that walnuts reduce the risk for heart disease and lower bad cholesterol while providing the body with fiber, B vitamins, magnesium and Vitamin E. {relatedarticles}This healthy staple is also a rich source of plant-based protein and makes a diet-smart substitute for other snacks that are high in calories and bad fats. The omega-3 fatty acids found in walnuts actually reduce triglycerides levels, as well as reduce the buildup of atherosclerotic plaque on the arteries, the same plaque that is a factor in heart disease. In fact, a handful a day may very well keep the doctor away.
The FDA supports the claims so much that they've allowed the following statements to be placed on the packaging of walnuts: "Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease. {relatedarticles}See nutrition information for fat [and calorie] content." A 2001 Harvard study showed that dieters who add nuts to their diets take off more weight and keep it off than those individuals who avoid nuts. While they are high in fats, walnuts make the body feel satiated and stave off hunger. So add a handful as a substitute for other high-salt snacks that don't offer the same type of benefits. Toss some nuts into your salad, cereal or oatmeal to round out your meal.