Nuts offer many health benefits, so it's good to eat them in moderation in your daily diet. Walnuts, for example, are an excellent choice. Eating walnuts has many benefits, such as lowering cholesterol and preventing other diseases, so consuming a moderate amount daily is very good for your health. The editor has provided some reference suggestions, hoping they will be helpful to you.
Researchers state that nuts contain many important nutrients such as unsaturated fatty acids, protein, vitamins, and minerals. The walnut, known as the "king of nuts," provides 2.5 grams of alpha-linolenic acid (ALA) per 1 ounce (about 31 grams), which is a component of Omega-3 fatty acids and is found only in plants.
Eating Walnuts Protects the Heart and Strengthens Artery Function
Studies have found that consuming at least 2 ounces (about 62 grams) of walnuts daily can effectively lower total cholesterol, so-called "bad cholesterol" (LDL), and apolipoprotein B (ApoB) in bad cholesterol, which are important indicators for assessing the risk of cardiovascular disease. Research also shows that eating nuts is particularly helpful in reducing the risk of heart disease in people with type 2 diabetes.
Many studies have shown that nuts not only lower total cholesterol but also increase so-called "good cholesterol" (HDL), reduce inflammation, and improve artery function. Additionally, eating nuts allows you to consume abundant protein and fiber.
Walnuts Should Be Eaten in Moderation, Replacing Cooking Oil
A reminder to the public: although walnuts are healthy for you, nuts are still a type of fat, so they should be eaten in moderation to reap the benefits. According to the daily dietary guidelines from Taiwan's Ministry of Health and Welfare, one should consume 3 to 7 teaspoons of oil and 1 serving of nuts and seeds daily. One teaspoon (5 grams) of cooking oil is roughly equivalent to the fat content of 2 walnuts.
Therefore, if you eat a larger number of walnuts on a given day, you must reduce the amount of oil used in cooking. You can switch to methods such as boiling, steaming, or blanching your meals to avoid consuming excessive fat.
Nuts have many health benefits, but it's important to eat them in moderation to prevent excessive fat intake from eating too much. Eating a small amount daily can help prevent multiple diseases. The suggestions above are hoped to be helpful to you. If you were not previously aware of the benefits of this food, then you should take note. In the future, you can pay more attention to the benefits of eating walnuts.