Latest news with #walnuts
Yahoo
20-07-2025
- Health
- Yahoo
What Happens to Your Blood Pressure When You Eat Walnuts Every Day?
What Happens to Your Blood Pressure When You Eat Walnuts Every Day? originally appeared on Parade. If you have hypertension—or are trying to prevent it—the pantry can seem like a minefield. When you want a snack, potato chips, beef jerky and pretzels are all detrimental choices because they are high in sodium, which is a major no-go for managing high blood one food that is a heart-healthy snack? Unsalted nuts. According to cardiovascular dietitians we talked to, walnuts, in particular, are an especially beneficial snack for those with hypertension. 'Walnuts are among the most heart-healthy nuts you can eat,' says cardiovascular dietitian Erin Sheehan, RDN, LND. She explains that the reason why they're such a stand-out nut is due to their high content of alpha-linoleic acid (ALA). 'ALA is a plant-based omega-3 fatty acid known for its anti-inflammatory properties, its ability to lower triglycerides and its support for overall blood vessel health,' she adds. Long story short, eating a handful of walnuts every day can really impact your blood pressure. Keep reading to find out how. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 Why Are Walnuts Heart-Healthy? Besides containing heart-healthy ALA, Sheehan says that walnuts are also a good source of monounsaturated and polyunsaturated fats, fiber, magnesium and antioxidants, all nutrients that contribute to heart health in their own unique ways. Monounsaturated and polyunsaturated fats are linked to lowering LDL cholesterol. Fiber helps regulate blood sugar, lower cholesterol and maintain a healthy weight. As for magnesium, this nutrient regulates heart muscle contractions, which is important for maintaining a healthy heart rhythm. It also helps control blood pressure. Antioxidants help prevent oxidative stress, which reduces the risk of heart problems. Related: While other nuts are also good for heart health, Lena Beal, MS, RDN, LD, CCTD, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, agrees that walnuts are one of the most beneficial. 'Walnuts are one of the only tree nuts that provide a significant amount of plant-based omega-3 fatty acids, specifically ALA, which supports a healthy heart by reducing inflammation and improving blood vessel function,' she says. How Does Eating Walnuts Every Day Impact Blood Pressure? Diet plays a huge role in managing blood pressure. If you have hypertension, it's important to be mindful of your entire diet, not just what you snack on. That said, incorporating walnuts into a heart-healthy diet can positively impact blood pressure. 'Eating walnuts regularly can help lower blood pressure by improving flow-mediated dilation, a measure of how well blood vessels expand. Better vessel flexibility and function reduce resistance in the arteries, making it easier for blood to flow and lowering overall blood pressure,' says Michelle Routhenstein, RD, CDE, CND, a cardiovascular dietitian and the owner of Entirely Nourished. Related: ' Beal agrees that regularly eating walnuts can help lower blood pressure. 'Research shows that regular walnut consumption may modestly reduce blood pressure, especially when part of a balanced diet like the DASH or Mediterranean diet. Walnuts promote vasodilation—the widening of blood vessels—which can lead to better blood flow and lower pressure,' she says, echoing Routhenstein. If you want to incorporate walnuts into your diet as a way to help manage blood pressure, Sheehan says that having a small handful of unsalted walnuts most days of the week is enough to make an impact. She says that some ways of incorporating it into your diet include adding them to salads, pairing a handful with dark chocolate, incorporating them into cottage cheese with fruit or sprinkled on walnuts are one of the most heart-healthy nuts there is, all three dietitians say that regularly consuming other unsalted nuts can support blood pressure too. 'Nuts like almonds, pistachios and cashews also offer significant heart health benefits, especially when they replace ultra-processed snack foods,' Sheehan explains. Related: Similar to walnuts, Sheehan says that these nuts provide magnesium, potassium, fiber and unsaturated fats, all of which can help reduce blood pressure and cholesterol levels. 'However, walnuts are unique in their exceptionally high ALA content, giving them a slight edge when it comes to cardiovascular and anti-inflammatory benefits,' she adds. While incorporating unsalted walnuts into your diet is a great way to support blood pressure, all three dietitians say it's important to eat a wide range of nutrient-rich foods; your whole diet matters more than one daily snack. 'Prioritizing a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats, while minimizing highly processed foods high in saturated fat, sodium and added sugars, is the most sustainable and effective approach for long-term heart health,' Sheehan says. Consider walnuts a small, but mighty piece of the heart-healthy puzzle. Up Next:Sources Erin Sheehan, RDN, LND, cardiovascular dietitian Lena Beal, MS, RDN, LD, CCTD, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics Michelle Routhenstein, RD, CDE, CND, cardiovascular dietitian and the owner of Entirely Nourished What Happens to Your Blood Pressure When You Eat Walnuts Every Day? first appeared on Parade on Jul 20, 2025 This story was originally reported by Parade on Jul 20, 2025, where it first appeared.
CBC
09-07-2025
- General
- CBC
This Mediterranean farro and white-bean salad is perfect for summer picnics
Perfect for making ahead of a summer picnic or barbecue, this farro and white-bean salad tastes even better after chilling in the fridge. It's bright, zingy and packed with all kinds of Mediterranean flavours, including roasted eggplant, sun-dried tomatoes and artichokes. I love serving it with a soft-boiled egg or two for more protein. You can also double the dressing recipe and stash the rest in the fridge. It'll stay fresh for up to a week and elevate just about any salad or bowl. Ingredients 1 globe eggplant (about 454 g), cut into 1-inch cubes 3 tbsp extra-virgin olive oil 1 tsp kosher salt Freshly ground black pepper, to taste 1 cup farro, rinsed and cooked according to package instructions (yields about 2 cups) 1 (398 ml) can cannellini or white kidney beans, drained and rinsed ½ cup sun-dried tomatoes, drained and roughly chopped ½ cup marinated artichoke hearts, roughly chopped 2 tbsp capers, finely chopped ¼ cup green olives, pitted and sliced 2 pepperoncini, stemmed and roughly chopped 1 jarred roasted red pepper, roughly chopped 1 shallot, finely chopped ½ cup fresh parsley leaves, chopped ¼ cup fresh basil, chopped ¼ cup crumbled feta ¼ cup walnuts, roughly chopped Dressing: 1 head garlic 4 tbsp extra-virgin olive oil, divided 1 tsp kosher salt 2 tbsp white wine vinegar 1 tbsp maple syrup 1 tsp mustard 1 tsp red pepper flakes ½ tsp freshly ground black pepper To serve: 1 cup cherry tomatoes, quartered ½ cup crumbled feta Handful of fresh basil Preparation Heat the oven to 425 F with a rack in the middle position and line a sheet pan with parchment paper. Add the eggplant to the prepared sheet pan and toss it with olive oil, salt and pepper. Roast until golden, about 30 to 35 minutes, tossing halfway through. Meanwhile, cut off the top of the garlic head, drizzle with 1 tablespoon of olive oil and wrap it in foil. Place it on the sheet pan with the eggplant and roast for 20 minutes, then remove and let cool. For the dressing, squeeze roasted garlic cloves into a large bowl with the kosher salt and mash with a fork. Add remaining 3 tablespoons olive oil, vinegar, maple syrup, mustard, red pepper flakes and black pepper, and whisk until the dressing is emulsified. Taste and adjust seasoning. To the same bowl, add farro, beans, eggplant, sun-dried tomatoes, artichoke hearts, capers, olives, pepperoncini, roasted red pepper, shallot, parsley, basil, feta and walnuts. Toss well and refrigerate for up to 4 days. When ready to serve, top with cherry tomatoes and more feta and basil.
Yahoo
03-07-2025
- Health
- Yahoo
What's Better for You—Walnuts or Pistachios? Registered Dietitians Share the Truth
What's Better for You—Walnuts or Pistachios? Registered Dietitians Share the Truth originally appeared on Parade. Perhaps you've always been nuts about nuts, using them in baked goods, trail mixes and salads. Heck, you might love plain walnuts or think pistachio ice cream is the bee's knees. But if you're trying to make a health-based decision when it comes to your nut consumption, you may wonder: What's healthier, walnuts or pistachios? Registered dietitians love getting these types of questions."When you understand the differences between food, you can pick and choose what works best for your unique dietary needs, taste preferences, budget and lifestyle," explains Cara Harbstreet, MS, RD, LDof Street Smart Nutrition. "Unfortunately, there's a lot of misinformation when it comes to nutrition, but being more informed helps you cut through the noise, add variety to your diet and consistently enjoy nourishing, satisfying food with less guilt or anxiety."OK, so, which is healthier: Walnuts or pistachios? Harbstreet and three other registered dietitians crack open the truth on the fiber, protein and overall health benefits of pistachios and walnuts. They also dish on their favorite ways to enjoy each start with the basics. Pistachios and walnuts are rich in nutrients, including protein and fiber, but some key differences registered dietitians will dig into below. reports that 1 ounce of unsalted walnuts contains: 190 calories 2 grams of fiber 4 grams of protein 0 milligrams of sodium 18 grams of fat As for an ounce of unsalted pistachios, FoodData Central reports that they will run you: 165 calories 3 grams of fiber 6 grams of protein 2 milligrams of sodium 13 grams of fat Related: Walnuts and pistachios contain many of the same nutrients in slightly different amounts. Each can benefit your heart, brain, gut and overall health. However, registered dietitians share that there are some nuances in health benefits, and understanding the distinctions will help you make the best choice between walnuts or pistachios (or both or neither) for your goals. , a registered dietitian with Top Nutrition Coaching, notes that protein can help boost meal satisfaction. As a result, you'll feel fuller for longer. Walnuts contain 2 grams of protein. "While they aren't the highest protein nut, they still contribute to satiety, especially when paired with carbohydrates," Garcia-Benson shares. "The earthy, slightly bitter taste pairs well in both sweet and savory dishes."While every bit of protein counts, another registered dietitian notes that pistachios hold a significant edge over walnuts in protein content."Pistachios deliver about 6 grams of protein per ounce, one of the highest among nuts," reports Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at Pistachios "Fat" can get a bad reputation. Harbstreet shares that some types of fat power the brain, and walnuts boast it."It's not a coincidence that walnuts resemble brains, as they contain a precursor to the long-chain omega-3 fatty acids that can support brain health," Harbstreet raves. "Alpha-linolenic acid (ALA) can be converted to eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA)."Research finds that these acids support brain function., the clinical director of Berry Street, also reports that the higher omega-3 content in walnuts makes them a better bet than walnuts for boosting brain Walnuts Harbstreet reports that the fats in walnuts, which support brain function, are also beneficial for heart health."Higher consumption of these fats is associated with lower triglycerides, slightly lower blood pressure, and anti-inflammatory effects," Harbstreet says. "Most of that fat is the polyunsaturated type, which may help lower cholesterol when it replaces sources of saturated fat in your diet."However, pistachios may also help reduce cholesterol uniquely."What sets pistachios apart is their content of phytosterols, plant compounds that help lower LDL cholesterol by reducing its absorption in the intestines," Routhenstein says. Some research suggests that phytosterols can lower LDL cholesterol, although scientists are still determining their role in reducing the risk of other cardiovascular has much sodium, which each RD Parade spoke to mentioned could help keep blood pressure numbers in check. However, Routhenstein points out that walnuts have some distinct benefits for people who are concerned about their blood pressure."Walnuts are rich in L-arginine, an amino acid that supports nitric oxide production and blood vessel function," Routhenstein says. "Walnuts have also been linked to improvements in flow-mediated dilation, a marker of vascular health." One older 2019 trial in Hypertension suggested that walnut consumption was especially beneficial in reducing blood pressure in older individuals with mild hypertension. However, a 2020 review didn't see enough evidence to support recommending walnut consumption as a way to lower blood pressure. Winner: Toss-up. Routhenstein personally recommends pistachios for cholesterol reduction and walnuts for blood pressure management. Still, she's a fan of both options for heart health. "If both cardiovascular goals are important, the best option may be to include a combination of both nuts regularly as part of a heart-healthy eating pattern," she Most Americans don't get enough fiber, but an ounce of walnuts (2 grams) and pistachios (3 grams) can help you get closer to meeting your goals."Many people don't think of nuts as a fiber source, but walnuts are; that combined with healthy fats and protein makes walnuts a satisfying option that can help keep your blood sugar stable, which makes it easier to curb cravings," Cohn pistachios have a slightly higher fiber content than walnuts, and some emerging research suggests that they may offer additional benefits for individuals seeking to improve gut health. Cohn points to a 12-week study that suggested eating a bedtime snack consisting of two ounces of pistachios improved microbiome balance, boosted dietary quality and supported gut barrier "It helps to reduce leaky gut," Cohn says. "This makes pistachios a great option for those looking to enhance their overall metabolic and digestive health through real food."Winner: Pistachios, based on new research and a little extra fiber. Feast your eyes on this 2025 Journal of Nutritionresearch Cohn references. It noted that pistachios might help improve eye health. "Pistachios are rich in lutein and zeaxanthin, antioxidants known to support eye health," Cohn Pistachios Perhaps the most important part: Which one tastes better and is easier to add to recipes? "Walnuts are a superfood that's super versatile and can be enjoyed raw, roasted or baked into just about anything," Cohn raves. Some of Harbstreet's favorite ways to use walnuts are: Walnut-crusted salmon (or other protein) using chopped walnuts and seasonings Salad toppings In homemade pesto, instead of pine nuts Pistachios have a strong case here too, though, according to Cohn."Many people perceive a slightly sweet, buttery flavor and crunch, which makes them crave-worthy and an excellent addition to desserts in particular," she says. One of her personal favorite ways to enjoy pistachios is in ice cream form. "All ice cream should be green," she jokes. Want other ideas? Routhenstein loves using pistachios: As a Greek yogurt topping In chocolate bark In salad bowls Winner: It's up to you!Related: Looking at this list, pistachios have more obvious benefits. But registered dietitians emphasize that walnuts and pistachios each offer benefits. "Both walnuts and pistachios can have a place in your diet, so long as you don't have an allergy or aversion," Harbstreet says. "Walnuts outperform for their fat content, but pistachios offer slightly more protein and fiber per serving."Ultimately? It depends on your goals—and tastebuds. You can have one, the other or both in moderation and rest assured that you're making great choices for your health. "Rather than focusing on these small differences, I recommend prioritizing whichever option fits your budget and taste preferences," Harbstreet says. "And if you enjoy both? Even better. Adding more variety to your diet can support long-term habits that keep you satisfied and nourished." Garcia-Benson agrees, explaining, "Both are nutrient-dense and can fit beautifully into a balanced pattern depending on your needs and preferences." Up Next:Cara Harbstreet, MS, RD, LD of Street Smart Nutrition Pistachios, Unslated. FoodData Central. Walnut Nutrition. Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at Importance of EPA and DHA Blood Levels in Brain Structure and Function. Nutrients. Marjorie Nolan Cohn, MS, RDN, CEDS, the clinical director of Berry Street Dietary Fats. American Heart Association. Phytosterols in the Treatment of Hypercholesterolemia and Prevention of Cardiovascular Diseases. ABC Cardiol. L-Arginine and Nitric Oxide in Vascular Regulation—Experimental Findings in the Context of Blood Donation. Nutrients. Effect of a Walnut Diet on Office and 24-Hour Ambulatory Blood Pressure in Elderly Individuals: Findings From the WAHA Randomized Trial. Hypertension. Effects of walnut intake on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research. Closing America's Fiber Intake Gap. American Journal of Lifestyle Medicine. Nighttime Pistachio Consumption Alters Stool Microbiota Diversity and Taxa Abundance Compared with Education to Consume 1–2 Carbohydrate Exchanges (15–30 grams) over 12 Weeks in Adults with Prediabetes: A Secondary Analysis from a Randomized Crossover Trial. Current Developments in Nutrition. Pistachio Consumption Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Controlled Trial. Journal of Nutrition. What's Better for You—Walnuts or Pistachios? Registered Dietitians Share the Truth first appeared on Parade on Jul 3, 2025 This story was originally reported by Parade on Jul 3, 2025, where it first appeared.
Yahoo
19-06-2025
- Health
- Yahoo
The #1 Anti-Inflammatory Snack to Buy at Aldi, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDSouthern Grover Chopped Walnuts is the #1 anti-inflammatory snack to buy at Aldi. This snack is affordable and packed with healthy fats, fiber and antioxidants. When shopping for snacks, look for options with fiber, healthy fats and little-to-no added often associated with more expensive items, like salmon filets or goji berries, anti-inflammatory foods don't have to be expensive or found only at specialty stores. In fact, some of the most powerful anti-inflammatory foods are hiding in plain sight—like on the shelves at your local Aldi. While the store offers plenty of nutritious options, one standout is Southern Grove Chopped Walnuts. We spoke with registered dietitians to understand why it's a top snack for combating chronic inflammation and how to choose other anti-inflammatory options while cruising the aisles at Aldi. These unsalted walnuts are more than just a crunchy snack. They're also rich in plant-based omega-3s, antioxidants and fiber, making them an ideal choice for folks looking to reduce inflammation and support overall health. Here are some of the reasons we picked Southern Grove Chopped Walnuts as the best anti-inflammatory snack at Aldi. Walnuts are an excellent source of alpha-linolenic acid (ALA)—a type of omega-3 fatty acid your body can't produce on its own. ALA is a short-chain omega-3 mainly found in plant foods that helps reduce inflammation and support heart health, says Eliza Whitaker, MS, RDN. While walnuts are often compared to salmon for their impressive omega-3 content, it's worth noting that ALA has to get converted into EPA and DHA—types of omega-3s found in fatty fish—and the process isn't the most efficient. Still, don't let that deter you from enjoying ALA-rich foods—this healthy fat still packs a potent antioxidant and anti-inflammatory punch. Walnuts are one of the best plant sources of polyphenols, particularly ellagitannins, explains Anne Danahy, MS, RDN. These compounds act as antioxidants, protecting cells from oxidative stress and inflammation. Once digested, gut bacteria convert ellagitannins into urolithins, which have demonstrated anti-inflammatory effects, particularly in the colon. In fact, one study found that consuming walnuts daily resulted in higher levels of urolithin A and reduced inflammatory markers in the blood and in colon tissue. Another way walnuts may help combat inflammation is through their beneficial effects on the gut microbiome. 'Walnuts have long been studied for their gut health benefits, and they shine in this research,' says Danahy. For example, one study found significant improvements in the amount of beneficial gut bacteria in people eating a walnut-enriched diet. So what do billions of microorganisms have to do with inflammation? Research consistently shows that a healthy gut microbiome helps reduce inflammation via multiple pathways, including through the production of short-chain fatty acids—anti-inflammatory compounds produced by healthy gut bacteria. Walnuts provide a unique trio of nutrients—omega-3s, vitamin E and polyphenoles—that may support brain health as you age. For instance, one review linked these nutrients with improved memory, quicker cognitive processing speed and reduced risk of neurodegenerative disease in older adults. Depending on your location, one 8-ounce bag of Southern Grove Chopped Walnuts costs $3.19, which is about half the price of the same sized bag (but different brands) at stores like Safeway and WholeFoods. When shopping at Aldi for other anti-inflammatory snacks, keep these expert-backed tips on what to look for in mind: Omega-3s: One review found that consuming omega-3-rich foods daily was linked with lower levels of inflammatory markers. For this reason, consider stocking up on walnuts, chia seeds, flax seeds and fatty fish, like tuna and salmon. 'Even a small handful of walnuts a day can make a difference,' adds Danahy. Fiber: Fiber supports gut health and can help reduce systemic inflammation. Danahy suggests high-fiber snacks like oats, mixed nuts and berries. Whitaker also adds that, when it comes to snacks, pairing fiber with healthy fats can help stabilize hunger between meals. Little, if Any, Added Sugar: Diets high in added sugar have been linked to increased inflammation and risk of chronic diseases. For this reason, it's best to look for foods that are low in—or free of—added sugars. 'Choosing whole-food snacks over ultra-processed ones is an easy way to avoid excess sugar,' says Whitaker. Aldi's Southern Grove Chopped Walnuts is an unassuming pantry staple that packs an impressive nutritional punch. Thanks to their omega-3, fiber and antioxidant content, walnuts are an excellent snack choice if you're looking to lower inflammation and support gut and brain health. The unsalted, pre-chopped walnuts at Aldi makes it easy to sprinkle them over oatmeal, yogurt or salads. And remember: walnuts are just one of many anti-inflammatory foods available at Aldi. Pair these chopped nuts with whole grains, fatty fish and a variety of colorful fruits and vegetables to get the most benefit. Read the original article on EATINGWELL
Telegraph
13-06-2025
- General
- Telegraph
Chocolate date bars with pistachio and raspberry
This is my twist on a Palestinian ma'amoul. Made with the traditional filling of rich dates and nuts, and flavoured with hints of rose water, cardamom and anise, the bars are drizzled with dark chocolate. These are guaranteed to be popular. Little do people know the bars are vegan. Requires cooling, chilling and setting time. Overview Prep time 20 mins Cook time 15 mins Serves 24 bars Ingredients 250g walnuts 60g date paste (or 60g pitted medjool dates, finely chopped, plus 1 tbsp sunflower oil) 140g vegan chocolate digestive biscuits, broken into fine crumbs (about 9 biscuits) 100g dark muscovado sugar ¾ tsp ground cardamom 1 tsp ground cinnamon ¾ tsp ground anise seed (aniseed) ½ tsp mahleb (a powdered spice derived from cherry stones, available from 2 tbsp runny honey or agave syrup 2 tbsp rose water 200g vegan dark chocolate (70 per cent cocoa solids), broken into roughly 1cm pieces 5g freeze-dried raspberries 2 tbsp pistachios, finely crushed Method Step Preheat the oven to 190C/170C fan/gas mark 5, and line a baking dish with baking parchment. Step Place 250g walnuts in this dish and toast for 8-10 minutes. Remove from the oven and set aside to cool completely. Once cool, finely chop in a food processor – be sure not to over-process. Step If using dates rather than the paste, put 60g pitted, finely chopped medjool dates and 1 tbsp sunflower oil into a small pan and place on a low heat. Cook for 5 minutes, stirring frequently, to form a mushy, sticky paste. Remove from the heat and set aside. Step Place the chopped walnuts, 140g vegan chocolate digestive biscuits, broken into fine crumbs, 100g dark muscovado sugar, ¾ tsp ground cardamom, 1 tsp ground cinnamon, ¾ tsp ground anise seed, ½ tsp mahleb and ½ tsp salt in a medium bowl and mix well to combine. Step Spread the mixture on a lined oven tray, about 30 x 20cm, and press it down firmly. Refrigerate for at least 2 hours, or overnight. Step Drizzle the melted chocolate over the cookie base and sprinkle with 5g freeze-dried raspberries and 2 tbsp finely crushed pistachios. Leave for 1 hour to firm up before cutting into squares.
