Walnuts are Healthy During Christmas and Year-Round

Walnuts can help prevent cardiovascular diseases. While prominent during the holiday season, they benefit health all year and should be consumed regularly.

When saturated fats (such as fatty meats, chicken skin, whole milk and dairy products), also present in some plant-based foods (palm oil, soybean, canola, corn oils, etc.), as well as trans fats, are ingested, cholesterol levels rise and cardiac risks increase.

Like other nuts (cashews, almonds, hazelnuts), walnuts are sources of protein, polyunsaturated fats, antioxidants, phytochemicals, and fibers, contributing to overall health maintenance. Studies indicate that consuming nuts three to five times a week is good for the heart.

Walnuts are foods with the ability to reduce triglyceride levels, elements responsible for the formation of fatty plaques, and LDL, the so-called bad cholesterol. They are rich in vitamins A, C, and E and minerals such as phosphorus, selenium, and manganese.

Despite all the benefits, walnuts are highly caloric foods – 100g can contain up to 700 calories – so it is advisable to consume them in moderation.

The tip is to replace, in your meal, at least twice a week, 210 calories of saturated fat (from meats) with 30g of walnuts.

Consuming a daily portion of foods from the beans and nuts group is equivalent to 4 walnuts; 2 Brazil nuts; 4 cashews.

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