Eating one nut regularly can 'cut cholesterol and protect from heart disease'

An NHS doctor has opened up on why he eats a particular common nut almost every day, encouraging others to make the most of its excellent antioxidant properties. Dr Amir Khan, known for his appearances on ITV shows including Lorraine, took to TikTok to tell all.

"They're packed full of Vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in their papery skin," he said of walnuts. Such antioxidants can help to reduce DNA damage caused by "free radicals" and reduce inflammation within the body. Free radicals are unstable molecules that can damage the DNA inside cells if they build up and are the result of a variety of factors including air pollution, smoking, x-rays and a poor diet.

Dr Khan continued: "Walnuts also have more omega-3 fats than any other nut.

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"The omega-3 in walnuts is called alpha linolenic acid (ALA) and it is something your body needs, but can't make itself - so you have to get it from your diet."

Indeed, ALA can help to keep your heart healthy, reduce blood pressure and is essential for growth and development, according to the doctor.

The NHS doctor enthused: "Eating walnuts not only nourishes you, but also nourishes the beneficial bacteria that lives inside your gut.

"This promotes the health of your gut and may also help reduce disease risk."

Walnuts also contain nutrients that may protect your brain from damaging inflammation, whilst supporting good brain function as you age, the doctor also advised.

He closed with another health benefit: "Regularly eating walnuts has been consistently shown to decrease harmful cholesterol and triglyceride levels, both of which can contribute to heart disease."

How to incorporate walnuts into your diet

• Sprinkle chopped walnuts over porridge, yoghurt, or smoothie bowls for a nutty crunch
• Replace sugary snacks with a handful of walnuts
• Add walnuts to salads
• Upgrade your baking by using walnuts in homemade granola bars, muffins, or banana bread
• Add toasted walnuts as a garnish for savoury dishes

Backing up Dr Khan's advice, meanwhile, Healthline reports that a 2021 study on the effect of walnut consumption found that consuming 30 to 60 grams of walnuts daily is beneficial for heart health.

The website adds: "Daily consumption of walnuts is safe. A 2017 study examined the effects of eating 43 grams of walnuts every day for eight weeks and found that it led to positive health effects.

"Walnuts have numerous health benefits. For example, they:

• are rich in antioxidants and can reduce LDL (bad) cholesterol
• are significantly higher in omega-3s than any other nut
• may decrease inflammation
• can help promote a healthy gut
• may reduce the risk of some cancers
• may help regulate appetite and weight
• may help manage and lower your risk for type 2 diabetes
• may help lower your blood pressure
• may benefit brain health
• may improve sperm health and male fertility
• are an excellent source of healthy fats, vitamins, and minerals."