Healing Foods

Walnuts

Get heart-healthful goodness by the handful
walnuts

A rich source of omega-3′s, walnuts are one of the best ways to get these essential fatty acids, which play a key role in heart health. Countless studies show that omega-3 fatty acids lower triglyceride levels and increase “good” HDL cholesterol. “Omega-3s give rise to anti-inflammatory molecules known as resolvins and protectins, both of which ward off blood clots that can trigger stroke and heart attack,” explains Shane Ellison, author of The Hidden Truth about Cholesterol-Lowering Drugs.

Walnuts also contain high levels of the amino acid L-arginine, which converts into nitric oxide in the body and keeps blood vessels smooth and relaxed. Individuals with hypertension often have trouble maintaining normal nitric oxide levels, so walnuts are a great addition to their diets.

Choose It & Use It
You get 90 percent of the recommended daily value of omega-3 fats from 1/4 cup of walnuts. Add to salads or baked goods, or blend into spreads. Store in the refrigerator for up to nine months or the freezer for up to two years to preserve flavor, texture, and antioxidants.

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Green Beans with Walnuts and Shallot Crisps

Green Beans with Walnuts and Shallot Crisps

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Shallot crisps are the star attraction here and can be made in advance. In a tightly sealed jar, they will keep at room temperature for 2 weeks—but you’d better hide the jar.

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Brussels Sprouts with Walnuts and Dried Cranberries

Brussels Sprouts with Walnuts and Dried Cranberries

In this longtime favorite VT recipe, Brussels sprouts get seared, then dressed up with walnuts and dried cranberries.

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Quick Walnut Pâté Sandwiches with Pears and Arugula

Quick Walnut Pâté Sandwiches with Pears and Arugula

Pears add a sweet, juicy crunch to sandwiches—try them in place of tomatoes or other veggies.

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Red Cabbage Salad with Pears and Walnuts

Red Cabbage Salad with Pears and Walnuts

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Think cabbage salad has to be a slaw? Think again. Thinly sliced cabbage heads make a crunchy alternative to lettuce. This salad should be served as soon as it is made so the cabbage retains its vibrant color. To make pomegranate syrup, simmer 1 cup pomegranate juice with

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