A fistful of walnuts may do your heart better than a teaspoon of olive oil.

Adding walnuts to your healthy eating may protect your body's arteries from damage caused by meals high in saturated fat, but don't think that's a sign you should start diving into greasy cheeseburgers, Spanish researchers said.

"Many people forget that walnuts are an important part of the Mediterranean diet," said Dr. Emilio Ros, director of the Lipid Clinic at Hospital Clinico in Barcelona, Spain, referring to the eating plan that has captured the attention of nutritionists, dietitians and other healthy eaters.

"People would get the wrong message if they think that they can continue eating unhealthy fats provided they add walnuts to their meals. Instead, they should consider making walnuts part of a healthy diet that limits saturated fats."

Battling inflammation 

Walnuts, unlike olive oil and other nuts, contain significant amounts of polyunsaturated fatty acids, specifically "alpha-linolenic acid," an essential omega-3 fatty acid from plants. They also provide disease-battling antioxidants and substances shown in other research improve an artery's ability to get blood to the heart.

Every time you sit down to a meal loaded with saturated fat, your body goes into inflammation mode and, over time, fatty plaque builds up inside your arteries, blocking the flow of blood to issue and organs.

Ros says walnuts limited this inflammation reaction by protecting the "elasticity" of your arteries.

Ros reached his conclusions after studying the effects of walnuts on 24 adults, whose cholesterol levels ranged from normal to moderately high. For the study, the adults, who otherwise were ardent followers of Mediterranean diets, each indulged in a high-fat meal of salami-and-cheese sandwiches made with white bread with a serving of full-fat yogurt.

Then, they got either eight shelled walnuts or five teaspoons of olive oil soaked into bread.

Using ultrasound technology, Ros discovered that the arteries of the walnut eaters were more flexible than those of the people who consumed the olive oil.

Granted, both olive oil and walnuts decrease the onset of artery inflammation, but only walnuts kept them flexible, Ros said.

Dr. Robert Vogel, a professor of medicine at the University of Maryland, said the study may throw cold water on beliefs that olive oil provides the major heart benefits of Mediterranean diets.

 "There are probably other factors in the diet, including that it is a relatively rich source of nuts," he said.

In 'moderation'

Because they're high in unsaturated fat and laden with calories, walnuts and other nuts became outcasts during the low-fat craze of the 1990s.  However, recent research shows that when eaten in moderation, nuts can be an excellent part of a nutritious, well-balanced diet.  

Saturated fats, which are linked to high blood cholesterol, are commonly found in animal products. Nuts, however, are rich in "healthier" monounsaturated and polyunsaturated fats.

So if you eat more of these healthy fats and fewer saturated and trans fats, you can lower your blood cholesterol, especially the LDL "bad" kind, health experts say.

The study, which was partially paid for by the California Walnut Board, appears in October's Journal of the American College of Cardiology.

Meanwhile, here's a great recipe from the board to add walnuts to your healthy eating. It combines all the principals of the typical Mediterranean diet.

Toasted Walnut Hummus

1/2 cup California walnuts
3 tablespoons walnut oil
1 garlic clove, quartered
1 14 oz. can chickpeas or garbanzo beans, drained and rinsed
1/2 teaspoon orange zest
1/4 cup orange juice
1 teaspoon salt
1/4 teaspoon black pepper

Toast walnuts in 350 degrees F oven for 8 minutes or until golden brown. Cool to room temperature.

Combine toasted walnuts with oil and garlic and puree in food processor or blender until smooth.

Add chickpeas, orange zest, orange juice, salt and pepper and continue to blend to an even, smooth consistency. Adjust seasoning if necessary.

Serve hummus in small serving bowl alongside toasted pita bread or with a variety of colorful raw vegetables.

Makes 8 servings.

Nutrition information
Calories, 143; total fat, 10 g; saturated fat, 1 g; monounsaturated fat, 2 g, polyunsaturated fat, 7 g; trans fat, 0 g; cholesterol, 0 mg; sodium, 403 mg; carbohydrate, 10 g; dietary fiber, 2 g; protein, 3 g.

Comments on this article? Send them to MyComments.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.