Study shows older adults could reduce their risk of heart disease by eating walnuts, which have an anti-inflammatory effect on the body
FOLSOM, Calif., Nov. 10, 2020 /PRNewswire/ -- Findings from a randomized controlled trial recently published in the Journal of the American College of Cardiology, indicate that people in their 60s and 70s who regularly consume walnuts may have reduced inflammation, a factor associated with a lower risk of heart disease, compared to those who do not eat walnuts. The research was part of the Walnuts and Healthy Aging (WAHA) study – the largest and longest trial to date exploring the benefits of daily walnut consumption.
In the study, conducted by Dr. Emilio Ros from the Hospital Clinic of Barcelona, in partnership with Loma Linda University, more than 600 healthy older adults consumed 30 to 60 grams of walnuts per day as part of their typical diet or followed their standard diet (without walnuts) for two years. Those who consumed walnuts had a significant reduction in inflammation, measured by the concentration of known inflammatory markers in the blood, which were reduced by up to 11.5%. Of the 10 well-known inflammatory markers that were measured in the study, six were significantly reduced on the walnut diet, including interleukin-1β, a potent pro-inflammatory cytokine which pharmacologic inactivation has been strongly associated with reduced rates of coronary heart disease. The study's conclusion is that the anti-inflammatory effects of walnuts provide a mechanistic explanation for cardiovascular disease reduction beyond cholesterol lowering.
"Acute inflammation is a physiological process due to activation of the immune system by injury such as trauma or infection, and is an important defense of the body", says Dr. Emilio Ros, a lead researcher in the study. "Short-term inflammation helps us heal wounds and fight infections, but inflammation that persists overtime (chronic), caused by factors such as poor diet, obesity, stress and high blood pressure, is damaging instead of healing, particularly when it comes to cardiovascular health. The findings of this study suggest walnuts are one food that may lessen chronic inflammation, which could help to reduce the risk for heart disease – a condition we become more susceptible to as we age."
Chronic inflammation is a critical factor in the development and progression of atherosclerosis, which is the buildup of plaque or "hardening" of the arteries, the principal cause of heart attacks and stroke. Therefore, the severity of atherosclerosis depends greatly on chronic inflammation, and dietary and lifestyle changes are key to mitigating this process.
While existing scientific evidence establishes walnuts as a heart-healthy1 food, researchers continue to investigate the "how" and "why" behind walnuts' cardiovascular benefits. According to Dr. Ros, "Walnuts have an optimal mix of essential nutrients like the omega-3 alpha-linolenic acid, or ALA (2.5g/oz), and other highly bioactive components like polyphenols2, that likely play a role in their anti-inflammatory effect and other health benefits."
The study findings were also reinforced by an editorial in the same publication entitled "Ideal Dietary Patterns and Foods to Prevent Cardiovascular Disease: Beware of Their Anti-Inflammatory Potential", which concludes that a better knowledge of the mechanisms of health protection by the different foods and diets, mainly their anti-inflammatory properties, should inform healthier food choices (such as including walnuts regularly in the usual diet).
While these results are promising, the research does have limitations. Study participants were older adults who were healthy and free living with the option to eat a variety of other foods in addition to walnuts. Additionally, further investigation is needed in more diverse and disadvantaged populations.
The California Walnut Commission (CWC) supported this research. The CWC has supported health-related research on walnuts for more than 30 years with the intent to provide knowledge and understanding of the unique health benefits associated with consuming walnuts. While the CWC does provide funds and/or walnuts for various projects, all studies are conducted independently by researchers who design the experiments, interpret the results and present evidence-based conclusions. The CWC is committed to scientific integrity of industry-funded research.
The California walnut industry is made up of over 4,800 growers and more than 90 handlers (processors). The growers and handlers are represented by two entities, the California Walnut Board (CWB) and the California Walnut Commission (CWC).
California Walnut Commission
The California Walnut Commission, established in 1987, is funded by mandatory assessments of the growers. The CWC represents over 4,800 growers and approximately 90 handlers (processors) of California walnuts in export market development activities and conducts health research. The CWC is an agency of the State of California that works in concurrence with the Secretary of the California Department of Food and Agriculture (CDFA).
The CWC prohibits discrimination in all programs and activities on the basis of race, color, national origin, age, disability, sex, marital/familial/parental status, religion, sexual orientation, political beliefs, reprisal or retaliation for prior civil rights activity, or because all or part of an individual's income is derived from any public assistance programs.
Persons with limited English proficiency or disabilities who require alternative means for communication of program information (translated materials, braille, large print, audiotape, etc.) should contact the CWC offices at (916) 932-7070.
To file a complaint of discrimination, complete the USDA Program Discrimination Complaint Form, AD-3027, found online at http://www.ascr.usda.gov/complaint_filing_cust.html or write a letter with all information requested in the form and either send to USDA, Office of the Assistant Secretary of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, fax to (202) 690-7442, or email to email@example.com. CWC is an equal opportunity employer and provider.
Cofán M, Rajaram S, Sala-Vila A, et al. Effects of 2-Year Walnut-Supplemented Diet on Inflammatory Biomarkers. [published online ahead of print November 2, 2020]. J Am Coll Cardiol. 2020 Nov, 76 (19) 2282–2284.
1 Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts offers 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.
2 Walnuts offer a variety of antioxidants (3.721 mmol/oz), including polyphenols (69.3 ± 16.5 μmol catechin equivalents/g) and gamma tocopherol (5.91 mg/ounce). The data for antioxidant capacity of foods generated by test-tube methods cannot be extrapolated to human effects. Clinical trials to test benefits of dietary antioxidants have produced mixed results.
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SOURCE California Walnut Commission