The research: The FDA even allows a qualified health claim for walnuts stating that “eating 1.5 ounces per day of walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
2. Blood Pressure May Drop
The ALA and other compounds in walnuts help relax blood vessels, improving circulation and potentially lowering blood pressure.
3. Arteries Become More Flexible
Walnuts improve endothelial function—the health of the lining of your arteries—which helps them dilate properly and respond to changes in blood flow.
4. Inflammation Decreases
Chronic inflammation is a major driver of heart disease. Walnuts’ polyphenols and omega-3s work together to reduce inflammatory markers throughout the body.
What Happens to Your Metabolism
1. Blood Sugar Stabilizes
Despite being calorie-dense, walnuts have a minimal impact on blood sugar. Their healthy fats, protein, and fiber slow the absorption of carbohydrates, preventing spikes and crashes.
The research: Studies show that walnuts can improve insulin sensitivity in people with type 2 diabetes.