Written by Jessica Patella, ND. Walnut and almond enriched diets lowered LDL cholesterol in a study of 18 participants.
Heart disease is the number one cause of death in the United States (2). It is also a large economic burden, costing the United States an estimated $108.9 billion each year in health care services, medications and loss of productivity. Consistent studies have shown that the Mediterranean diet is beneficial in the prevention of heart disease (1,3). Recent research found three main aspects of the Mediterranean Diet: virgin olive oil, walnuts and almonds, lowered LDL (“bad”) cholesterol significantly (1).
Before the study began, the participants were educated on the Mediterranean diet. The Mediterranean diet emphasizes getting plenty of exercise, eating primarily plant-based foods (fruits, vegetables, whole grains, legumes, nuts), replacing butter with olive oil, using herbs and spices instead of salt to flavor foods, limiting red meat to a few times per month, eating fish twice a week and drinking red wine in moderation (4). Overall, vegetables and fish are emphasized, while red and processed meats, whole-fat dairy products and eggs are limited (1).
The 16-week study included 18 participants (average age 56) with moderately high cholesterol. Each participant was part of a 4-week period during which they maintained a healthy Mediterranean diet, followed by three 4-weeks interventions. The first intervention supplemented virgin olive oil (35-50 grams per day), the second intervention supplemented raw almonds (50-75g; approximately 40-60 almonds per day) and the third intervention supplemented walnuts (40-65g; approximately 10-18 walnuts per day) (1).
Compared to baseline, all of the intervention diets had lower protein, lower saturated fats and lower cholesterol content and higher carbohydrate and higher fiber (1).
Fasting blood samples were taken at baseline and at the end of each 4-week diet period. The average reduction in LDL cholesterol compared to baseline was 7.3% (0.35 mmol/L) with the virgin olive oil intervention, 10.8% (0.51 mmol/L) with the walnut intervention, and 13.4% (0.61 mmol/L) with the raw almond intervention (all p values: p<0.001) (1).
There were no changes in body weight, blood pressure, fasting blood sugar, HDL cholesterol levels, triglycerides or apolipoproteins (1).
In conclusion, walnut and almond enriched diets lowered LDL cholesterol. Replacing virgin olive oil for butter in the diet also lowered LDL cholesterol. The researchers suggest that virgin olive oil, walnuts and almonds be included in healthy diets (1). Future research with more participants should be conducted to support these results.
Source: Damasceno, N. R. T., et al. “Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers.” Nutrition, Metabolism and Cardiovascular Diseases 21 (2011): S14-S20.
© 2010 Elsevier B.V. All rights reserved.
Posted May 24, 2013.
Jessica Patella, ND, is a naturopathic physician specializing in nutrition and homeopathic medicine and offers a holistic approach to health. She earned her ND from Southwest College of Naturopathic Medicine in Tempe, AZ, and is a member of the North Carolina Association of Naturopathic Physicians. Visit her website at www.awarenesswellness.com.
References:
- Damasceno NRT, et al. Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers. 2011. Nutr Metab and Cardio Vas Disease 21, 514-520.
- Heart Disease FastStats. Centers for Disease Control and Prevention.
- Sofi F, et al. Adherence to Mediterranean diet and health status: meta-analysis. BMJ 2008;337:a1344.
- Mediterranean diet for heart health. Mayo Clinic.
