Walnuts boost heart health and sleep

It is not unusual for a particular disease state to be common with people from the same family, region or culture. As a young dietitian, I noticed many in my family and specific nationality died of heart disease. Research has proven this fact.

Cardiovascular disease is prevalent among those with DNA that can be traced back to Eastern Europe. My grandparents immigrated in the early 1900s from Northern Croatia. Uncle Jim had a heart attack, Aunt Mary died of heart disease and my father had a stroke, with similar stories from their ethnic friends.

While researching the delicious foods and recipes from Western Europe, I noticed many of the basic desserts were made with walnuts. From Greece to Poland and every country in between, locals have perfected walnut nutrolls, walnut pastries, walnut cookies and walnut cakes.

It was not a surprise to me to learn walnuts support heart health due to the huge amount of heart-healthy fats in them. One-half cup of walnuts daily can lower LDL, or “bad” cholesterol levels. On that fact I will have another piece of nutroll.

Walnuts can help boost healthy bacteria in the digestive tract, which in turn supports the immune system, metabolism and brain health. Recent studies are now connecting the dots between eating walnuts before bed and improved sleep.

Consuming a handful of walnuts, approximately 1.5 ounces or less than a ½ cup, two to three hours before bed reduces the time it takes to fall asleep and improves overall sleep quality. The bonus is a reduction of daytime sleepiness.

Consistent evening ingestion of walnuts over many weeks is advised rather than a sporadic single serving. Regarding heart health, the timing of eating walnuts is not an issue. But sleep benefits require eating them a few hours before slumber in the evening.

I can imagine many readers are claiming nuts get stuck between their teeth. Chewing them well with dinner or before bed is essential for easier digestion. Flossing and brushing your teeth before bed should dislodge any nut fragments, making them good for your heart, your sleep and your teeth. I don’t know anyone who does not brush their teeth before bed.

There are more benefits to eating walnuts. Besides heart health, improved digestion and quality sleep, daily walnut intake can lower depression, reduce stress and provide overall better mental health. Researchers suggest this is because of a high level of omega-3 fatty acids in walnuts.

Walnuts are a nutrient-dense “superfood.” It not only reduces harmful cholesterol, but also reduces inflammation, supports weight management and may lower cancer risks. Further studies are needed, but there may be a strong connection with improved balance, muscle strength and enhanced mental functioning in those over 60 years old.

Walnuts are tree nuts and are to be avoided by people with this allergy. Thyroid medication can be affected by eating walnuts. Some people with irritable bowel syndrome are triggered by walnuts. There are a few other precautions, but not many.

If walnuts have been in your pantry for a while, sniff them before biting. If they smell bad, they are old and rancid. Do not eat them. When purchasing walnuts, open the package immediately. Take them back to the store if the odor is off. Keep them in an airtight container or freezer for freshness.

Bobbie Randall can be reached at bobbierandallrd@gmail.com.