{"id":8236,"date":"2026-04-23T03:12:14","date_gmt":"2026-04-23T03:12:14","guid":{"rendered":"https:\/\/www.healthoptibody.com\/?p=8236"},"modified":"2026-04-23T05:26:33","modified_gmt":"2026-04-23T05:26:33","slug":"can-walnuts-truly-be-crowned-the-healthiest-nut-how-the-brain-shaped-kernels-can-lower-cholesterol-help-to-protect-against-depression-and-prevent-mindless-snacking-2","status":"publish","type":"post","link":"https:\/\/www.healthoptibody.com\/?p=8236","title":{"rendered":"Can walnuts truly be crowned ‘the healthiest nut’? How the brain-shaped kernels can lower cholesterol, help to protect against depression AND prevent mindless snacking"},"content":{"rendered":"

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Walnuts are often ignored in favour of ‘trendier’ nuts – but adding just a handful of them to your daily diet could reap serious benefits.<\/p>\n

Nutritionally, these brain-shaped nuts punch well above their weight, especially when it comes to omega-3 fatty acids, a\u00a0healthy fat that much of the UK is considered deficient in.<\/p>\n

These compounds are essential for our heart, brain and eye health – helping to lower blood pressure, prevent blood clots and manage depression<\/a>\u00a0and anxiety.<\/p>\n

‘When it comes to walnuts, a little goes a long way,’ says registered nutritionist Jen Walpole<\/a>.<\/p>\n

‘They are rich in fat, fibre and protein which helps make them incredibly satisfying and satiating.’<\/p>\n

And that’s not to mention the little kernels’ effect on cholesterol.<\/p>\n

Studies suggest that just one handful of walnuts a day is enough to lower total cholesterol – including the ‘bad’ LDL kind – by nearly seven per cent.<\/p>\n

With all these health benefits – and more – lurking inside just a few of these oddly-shaped nuts, we asked our expert the best ways to harness their plant power.<\/p>\n

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\"For<\/div>\n<\/div>\n

For many of us, walnuts evoke images of neglected mixed nuts bowls at Christmas – the last resort after you’ve exhausted all the more exciting, but not-so-nutritious, snacks<\/p>\n<\/div>\n

What makes walnuts so healthy?<\/span><\/h2>\n

One 28g serving of walnuts contain roughly 180\u2013200 calories, which is about seven to 10 per cent of the NHS’s daily calorie guideline (2,000 for women, 2,500 for men).<\/p>\n

They are high in fat – around 18g per serving – making a significant contribution towards the 20g recommended for women and 30g for men.<\/p>\n

But while this might seem like a reason not to eat them, nutritionists say that most of this is actually unsaturated ‘healthy’ fat that much of the UK is considered deficient in.<\/p>\n

Called omega-3 fatty acids, these compounds are essential for our heart, brain and eye health – helping to lower blood pressure, prevent blood clots and manage depression<\/a> and anxiety.<\/p>\n

And unlike other nuts, walnuts are particularly rich in one type of fatty acid – called alpha-linolenic acid (ALA) – which is more commonly associated with oily fish.<\/p>\n

ALA is crucial for keeping cells in the body healthy – and has been shown to play a key role in managing blood sugar and treating nerve damage.<\/p>\n

‘Omega-3 is an essential fatty acid, meaning we must obtain this through our diet, as we cannot make it ourselves,’ says Ms Walpole.<\/p>\n

‘Omega 3 is extremely anti-inflammatory, supportive of cardiovascular function, brain function, hormonal health and fertility.’<\/p>\n

And that’s not to mention walnuts’ effect on cholesterol. A growing body of research has found that walnuts can significantly lower ‘bad’ LDL cholesterol.<\/p>\n

Nutrients-wise, they’re rich in Vitamin E, magnesium and polyphenols, which act as antioxidants to reduce oxidative stress and inflammation.<\/p>\n

Polyphenols are often linked to reduced inflammation and lower long-term risk of conditions like heart disease.<\/p>\n

What does the research say about the health benefits of walnuts?\u00a0<\/span><\/span><\/h2>\n

The omega-3 fats and polyphenols contained in walnuts have both been linked to brain health.<\/p>\n

Some studies suggest the nuts may support cognitive function and be helpful in reducing age-related decline.<\/p>\n

Their antioxidant content may also help protect brain cells from damage. As with many scientific studies, the evidence is promising but, so far, not definitive.<\/p>\n

It’s heart health where walnuts really come into their own, however.<\/p>\n

A major study, published in medical journal Circulation found walnut consumption reduced total and LDL ‘bad’ cholesterol.<\/p>\n

Another large trial, the WAHA study (Walnuts and Healthy Aging), showed regular intake improved lipid profiles in older adults.<\/p>\n

And an analysis in The American Journal of Clinical Nutrition confirmed consistent cholesterol-lowering effects across multiple trials.<\/p>\n

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\"Nutrients-wise,<\/div>\n<\/div>\n

Nutrients-wise, walnuts are rich in Vitamin E, magnesium and polyphenols, which act as antioxidants to reduce oxidative stress and inflammation<\/p>\n<\/div>\n

Can eating walnuts help with weight loss or appetite control?<\/span><\/h2>\n

With a perfect combination of fibre, fat and protein, walnuts are great for snacking, say experts, especially when you’re implementing appetite control measures.<\/p>\n

There’s around 2g of fibre per 28g serving of walnuts (the NHS recommends adults aim for 30g a day) and the nuts are low in both carbohydrates and sugar.<\/p>\n

You’ll feel fuller for longer after eating them, which may help reduce cravings and overall calorie consumption.<\/p>\n

Keep a bag on your desk at work, or in your pocket when you’re on the move to stave off any hunger pangs, says Ms Walpole. Just be aware of overconsumption.<\/p>\n

‘Omega-3 intake is linked to weight loss,’ says Ms Walpole. ‘This is because healthy fats are satiating, help with blood glucose control and impact cravings, too.’<\/p>\n

Are there any side effects of eating too many walnuts?<\/span><\/h2>\n

Walnuts are a common allergen, so be cautious if you haven’t eaten them before – or at least not on a regular basis.<\/p>\n

Overeating walnuts is a big no no.<\/p>\n

They can impact calorie count due to their high fat content. Of course, having too many will also influence weight management goals.<\/p>\n

Some people may also experience digestive discomfort if consuming large amounts.<\/p>\n

Overall, says Ms Walpole, keep your consumption within the daily recommendation and you’ll get everything you need.<\/p>\n

Likewise, it’s worth being aware of walnuts’ interaction with various medications.<\/p>\n

Those on blood-thinning drugs should seek advice from a medical practitioner before embarking on any kind of walnut-heavy diet regime.<\/p>\n

What should you pair them with for maximum nutrition?<\/span><\/h2>\n
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\"Walnuts<\/div>\n<\/div>\n

Walnuts are a very easy upgrade to many meals, and they’re often used in baked recipes to add crunch – like banana bread, for instance<\/p>\n<\/div>\n

Walnuts are a very easy upgrade to many meals, and they’re often used in baked recipes to add crunch – like banana bread, for instance.<\/p>\n

Crushed and sprinkled on salads, or mixed in with whole grains, will create a harmonious pairing, especially with leafy greens that are packed with Vitamin C.<\/p>\n

Elsewhere, adding them to fibre-rich meals helps you move closer to your 30g daily fibre target, while chucking them in with key protein sources – lean meat, for instance – can improve satiety.<\/p>\n

‘Walnuts are a great addition to any salad or vegetable dish (think toasted walnuts) and even work well as a snack alongside some berries as a fibre-rich snack or yoghurt for a protein focus,’ says Ms Walpole.<\/p>\n

‘Walnuts also pair well with dark chocolate and may help to reduce sugar cravings or overeating chocolate. They would also be a great addition to a bowl of porridge oats for a well-balanced breakfast.<\/p>\n

‘By adding walnuts and increasing the fat\/protein content of this meal, it will help stabilise blood sugars and keep you fuller for longer.’<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

  Walnuts are often ignored in favour of ‘trendier’ nuts – but adding just a handful of them to your daily diet could reap serious benefits. Nutritionally, these brain-shaped nuts punch well above their weight, especially when it comes to omega-3 fatty acids, a\u00a0healthy fat that much of the UK is considered deficient in. These<\/p>\n","protected":false},"author":1,"featured_media":8237,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1870,1461,3057,3058,2597,2982,2595,2599,3056],"class_list":{"0":"post-8236","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy-food","8":"tag-anti-inflammatory-diet","9":"tag-brain-health","10":"tag-cognitive-performance","11":"tag-heart-health-science","12":"tag-ldl-cholesterol","13":"tag-metabolic-optimization","14":"tag-omega-3-ala","15":"tag-polyphenols","16":"tag-superfoods-2026"},"_links":{"self":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts\/8236","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8236"}],"version-history":[{"count":1,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts\/8236\/revisions"}],"predecessor-version":[{"id":8260,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts\/8236\/revisions\/8260"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/media\/8237"}],"wp:attachment":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8236"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8236"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8236"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}