WALNUTS

Walnuts have a very high omega-3 content. In fact at 2.5 grams per ounce they contain the highest of any nut. In second place would be the macadamia, and it only has below .5 grams.

Walnuts are also very high in antioxidants. There was a research study done on all plant based foods and it was determined that even sunflower seeds only had about 25% that walnuts do, and other nuts only had about 4%.

Walnuts help keep your cholesterol down by reducing the LDL and increasing the HDL. It also is able to make the LDL particles larger thus making them less likely to stick and clog an artery.

Arteries can become inflamed when the cells inside get damaged and begin to stick and absorb white blood cell and cholesterol which begins to harden. That in turn causes blockage and that leads to heart attacks and strokes.

CRP is a measure of how inflamed the artery walls become. Walnuts decrease CRP levels. Walnuts also decrease VCAM-1 which make white blood cells stick to the artery walls.

When selecting walnut make sure they have no rancid smell. Walnuts have a high content of polyunsaturated fat so they are very perishable. If shelled look for walnuts that are not shriveled or shiny. If whole make sure the shells are not cracked or discolored.

When storing unshelled walnuts refrigerate them or keep them in a cool dark place, if refrigerated they will keep for about six months. Shelled walnuts should be placed in an airtight container and can be kept in the frig for about six months. If you put them in the freezer they can last one year.

Here is nutritional information on walnuts for 1/4 cup,

• Calories 164
• Calories from fat 147
• Protein 4 grams
• Carbohydrates 4 grams
• Fiber 2 grams
• Sugar less than 1 gram
• Total fat 16 grams
• Saturated fats 2 grams
  
• Mono fats 2 grams
  
• Poly fats 12 grams
• No trans fats
• No cholesterol

Walnuts can help lower blood pressure, help prevent cancer, reduce some skin conditions, aid in the minor relief of arthritis, and also seems to have calming effects so we can sleep easier.