1 week Ago By [email protected] (Charlotte Smith)
A nutritionist has revealed one of the best snacks that costs little and is 'perfect' for heart health. Claire Baseley, registered nutritionist for California Walnuts , has spoken out about the numerous benefits of adding walnuts into your diet. Walnuts are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that supports cardiovascular health.
The omega-3s found in walnuts can help mitigate inflammation, which plays a significant role in the onset of heart disease. Research indicates that incorporating walnuts into your diet can reduce LDL ("bad") cholesterol levels while boosting HDL ("good") cholesterol. Additionally, walnuts may aid in lowering blood pressure, which is crucial for sustaining heart health.
Including walnuts in a balanced diet could lower your chances of developing heart disease, the leading cause of mortality worldwide. When consumed within a Mediterranean dietary framework, walnuts may decrease the likelihood of both heart disease and stroke. Moreover, walnuts provide a wealth of fibre, antioxidants, and various nutrients that enhance overall well-being.
Unlike other superfoods, walnuts don't need to break the bank. Aldi, for instance, is selling a 150g bag of Walnut Pieces for £1.09 .
This breaks down to just 20p per 30g serving. Omega-3 (ALA): More than your daily needs in just a 30g handful, contributing to normal blood cholesterol levels. Protein and fibre: 4.
4g of protein and 1.4g of fibre per 30g, supporting muscles and bones. Key vitamins and minerals: Iron, magnesium, zinc, and vitamin B6 to support cognitive function, energy release, immune function, and skin.
Claire says that while walnuts on their own are good for you, eating them alongside certain fruits can pack even more of a vitamin-rich punch. She says combining walnuts and fruit is one of the most effective ways to support energy, heart health, immune function, and more – all from a plant-based powerhouse combo. She said: "Eating walnuts alongside fresh or dried fruit is a great way to access balanced nutrition, as they really complement each other.
" She added: "Together, they provide a wide range of nutrients that support overall wellbeing, from heart to cognitive function." Pairing walnuts with fruit enhances both flavour and nutrition. Here are some of Claire's top recommendations: Walnuts and strawberries provide zinc and vitamin C.
This combination supports skin, hair, and nails and aids energy-giving metabolism. Walnuts and bananas are good combinations for the heart, with ALA contributing to normal cholesterol levels and potassium helping support normal blood pressure. Walnuts and dried apricots deliver a high-fibre snack (4.
3g fibre) rich in iron for cognitive function and fatigue reduction. Dried apricots provide fibre and iron, which supports cognitive function and helps reduce tiredness and fatigue. Walnuts and mango give a delicious source of vitamin A for vision and immune function, plus vitamin B6 for energy-giving metabolism .
Mango provides beta carotene, a plant-based source of vitamin A, which helps support normal vision and immune function. Walnuts and avocado offer a creamy blend of magnesium for energy-giving metabolism and pantothenic acid to combat tiredness . Avocado contains vitamin E, which helps protect cells from oxidative stress, as well as pantothenic acid (a B vitamin), which helps support mental performance as well as helping to reduce tiredness and fatigue.
Walnuts and dates provide a fibre-filled snack (3.7g fibre) packed with iron for red blood cell formation and cognitive function. While dried fruit can be a healthy part of a balanced diet, offering a concentrated source of nutrients, fibre, and antioxidants, it's important to be mindful of portion sizes and added sugars.
Although walnuts are packed with nutrients, they are also rich in calories. To reap their benefits without excessive intake, it's important to consume them in moderation. Walnuts : A source of omega-3 ALA, protein, fibre, iron, magnesium, and B6 Fruit : Adds vitamin C, potassium, vitamin A, and natural sweetness Together : A perfect balance of healthy fats, fibre, and micronutrients ALA contributes to the maintenance of normal blood cholesterol levels.
Iron contributes to normal cognitive function, the reduction of tiredness and fatigue, the normal function of red blood cells and haemoglobin, normal energy-yielding metabolism and the normal function of the immune system Magnesium contributes to a reduction of tiredness and fatigue, normal energy-yielding metabolism, maintenance of normal bones and muscle function. Zinc contributes to normal skin, hair and nails, cognitive function and the normal function of the immune system. Vitamin B6 contributes to normal energy-yielding metabolism, the normal function of the immune system, normal red blood cell formation, and the reduction of tiredness and fatigue.
Pantothenic acid contributes to normal mental performance, a reduction in tiredness and fatigue and normal energy-yielding metabolism. Vitamin A contributes to the normal function of the immune system and the maintenance of normal vision. Vitamin C contributes to normal collagen formation for the normal function of skin and contributes to normal energy-yielding metabolism.
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