In a clinical study, walnuts were shown help to lower blood pressure when eaten in place of foods containing high amounts of saturated fat, like beef, cheese, and full-fat milk. Walnuts are chock full of fiber and nutrients, including an omega-3 fatty acid known as ALA and beneficial plant nutrients such as polyphenols. Reap the benefits of these and other nuts by including a handful in your daily diet while keeping your saturated fat to a minimum. In case you’re tempted to try to capture the benefits of nuts with a supplement, know that a group of study participants who reduced their saturated fat and, instead of eating walnuts, took a supplement with a similar fatty acid profile did not experience as sizable benefits. Yet another example of the fact that our bodies thrive with real, whole food!
Source: Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled‐Feeding Trial
“A new study suggests that eating walnuts might help people at risk of cardiovascular disease to lower their blood pressure — that is, if they consume them as part of a diet low saturated fats.” David McNamee