According to experts, omega-3s are essential for the optimal development and function of every cell in our bodies. While the type of omega-3s found in walnuts and other plant sources such as flaxseed and dark leafy field greens are different from the type of omega-3s found in fish, leading researchers say the omega-3s from plants have many similar benefits to those found in fish.
The American Heart Association recommends eating fish at least two times a week. However, according to the National Marine Fisheries Service, most Americans consume only about one serving of fish per week.
For more than a dozen years and counting, research by highly-respected scientific and clinical experts continues to reveal that just a handful of walnuts daily can play a significant role in reducing the risk of heart disease by lowering cholesterol, reducing inflammation and improving arterial function. A recent study conducted in Australia also shows that, for patients with type 2 diabetes, a diet including walnuts can reduce LDL "bad" cholesterol by as much as 10 percent while helping reduce insulin resistance.
Since our bodies cannot produce these vital omega-3s, we have to get them from the foods we eat. A convenient, delicious and satisfying way to easily get your omega-3s from a whole food, walnuts also contain a host of other nutrients essential to your health, including vitamins, minerals, protein and antioxidants.
It's easy to add a handful a day. Snack on walnuts, or be creative by adding them to recipes ranging from breakfast cereals and salads to pasta, fruit or pesto.
The following experts on Good Fats are resources:
• Penny Kris-Etherton, Ph.D., Distinguished Professor of Nutrition,
Pennsylvania State University
• Linda Tapsell, Ph.D., APD, Director, National Centre of Excellence in
Functional Foods, Smart Foods Centre, University of Wollongong, New
South Wales, Australia
• Andrew Weil, M.D., Founder and director of the Program in Integrative
Medicine at the University of Arizona's Health Sciences Center in
Tucson; author of Eating Well for Optimum Health
• Michael F. Roizen, M.D., Author, You The Owner's Manual (May 2005);
Chair designate of the Division of Anesthesiology, Critical Care
Medicine and Comprehensive Pain Management at the Cleveland Clinic.
Former dean of the SUNY College of Medicine in Syracuse, NY; Founded
and directed the program for Executive Health at the University of
Chicago
• Steven Pratt, M.D., Author of SuperFoods RX: Fourteen Foods That Will
Change Your Life; authority on the role of nutrition and lifestyle in
the prevention of disease and optimizing health; senior staff at
Scripps Memorial Hospital in La Jolla, California
• Anderson Morris, M.D., FACC, Medical Director, HealthSouth Heart
College, Birmingham, AL cardiovascular specialist who works in
preventative care
• Ritva Butrum, Ph.D., Senior Science Advisor, American Institute for
Cancer Research
• Beverly Utt, M.S., M.P.H., R.D., Nutrition journalist; public health
education expert
• Amy G. Myrdal, M.S. R.D., California Walnut Commission