Research shows incorporating a few healthy food swaps now can save you a world of issues down the line.
, swapping out your usual salty or sweet afternoon pick-me-up for walnuts can have some serious heart health benefits.
Researchers looked at 42 participants who were overweight or obese and were between the ages of 30 and 65. Before the study began, everyone was placed on a diet that mirrored an average American diet for two weeks. Then, participants switched to diets that were lower in saturated fat, where 7 percent of daily calories came from saturated fat, and incorporated walnuts.
This is likely because eating whole walnuts daily lowers cholesterol levels and blood pressure, study authors Penny Kris-Etherton, Ph.D., distinguished professor of nutrition, and Kristina Petersen, Ph.D., assistant research professor, both in the department of nutritional sciences at Penn State University explained to
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