Contributed by: Anjali Sharma


According to WHO, 27 percent of all deaths in India are linked to cardiovascular disease (CVD). Heart attack and stroke are the two leading causes of cardiovascular disease-related deaths in India.

Today is World Heart Day and through this blog we want to emphasize on keeping the heart healthy and strong.

All of us are at risk for heart disease, whether you blame it on your family medical history or a fast-paced lifestyle that is causing high cholesterol. Fortunately, several variables can help reduce our risk of cardiovascular disease (CVD) and take the path to a healthy heart. Let’s discuss how in detail:

How can walnuts help improve your heart health?

According to the study, a handful of walnuts along with a balanced, nutrient-dense diet and regular exercise is an important step. Walnuts deserve a place on your plate because they can help reduce your chances of heart disease.

These magic nuts contain polyunsaturated fats, sometimes known as ‘good fats’, and ALA (alpha-linoleic acid), which can lower blood pressure and cut Cholesterol levelsThere are two main risk factors for heart disease.

These nutritional giants are also known to help reduce inflammation and improve blood vessel health.

A new scientific study published in Advances in Nutrition also suggests that a heart-healthy diet should include foods rich in plant-based omega-3 ALA, such as walnuts.

Ideal amount of walnuts for heart health

A daily intake of about 28 grams or a handful of walnuts is recommended. This amount provides the 2.5 grams of plant-based omega-3, 4 grams of protein and 2 grams of fiber needed for general health.

What is the best time of day to eat walnuts?

Ideally, the best time to eat walnuts is in the morning.

You can soak walnuts at night and eat them on an empty stomach. If you are not a morning person, you can also eat it at night before going to bed. Walnuts contain PICO melatonin, which reaches your brain and increases serotonin levels, ultimately promoting better sleep.

5 Easy Ways to Include Walnuts in Your Daily Diet

We all look for a healthy option to satisfy that mid-day hunger pang. Walnuts are one of the most filling mid-day snacks that you must choose.

You can add to their flavor by sprinkling black pepper or chaat masala.

This recipe combines peaches, walnuts and rolled oats with nutmeg, cinnamon and brown sugar and is a great option for an on-the-go breakfast.

You can add available seasonal fruits and dried fruits to make it richer and tastier with a variety of nutrients like omega 3 fats, phosphorus, vitamin B6, manganese, vitamin E and more.

  • Yogurt mixed with walnuts

Mix coarsely roasted walnuts with curd and turn it into a rich creamy dip. You can flavor your plain yogurt by adding walnuts to it.

  • Spices for poha and upma

We all love to eat easy and light breakfast foods. Upma and poha are one of the favorite breakfast foods as they keep you full of energy and provide you with essential nutrients when mixed with walnuts.

This delicious dessert filled with apples, walnuts and almond milk with honey is an amazing way to add walnuts to your diet.

This healthy recipe will keep your energy levels high for hours. A sprinkling of chopped walnuts on top of this dish gives it a more crunchy and nutty flavor.

last thought

These nuts are more antioxidant-rich and higher in omega-3 fats than most other foods. Eating walnuts can improve brain health and protect against cancer and heart disease.

Walnuts can be added to salads, smoothies, breakfast cereals, desserts and baked goods, and eaten on their own as a snack.

Many times, adopting healthy lifestyle habits like eating nuts can reduce your chances of developing heart disease.

Walnuts are proven to be the magic nut.

In fact, several studies have shown that eating walnuts can reduce the risk of heart disease by lowering LDL (bad) cholesterol, reducing inflammation, improving blood vessel function, and reducing the likelihood of developing arterial plaque.

Simply put, eating walnuts can be one of the most useful things you can do to improve your heart health.

Since genetic testing is helpful in predicting various hereditary diseases and heart diseases, you can opt for genetic testing to get predictive insights about your potential heart disease risk.

Book a full body wellness exam today!

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