Reiterating the benefits of plant-based foods, findings from a sub-study of the WAHA trial show that eating about half a cup of walnuts daily reduced overall low-density lipoprotein (LDL) “bad” cholesterol levels in healthy, older adults.

The sub-study of the Walnuts and Healthy Aging (WAHA) trial involved  quite healthy and independent individuals, aged 63 to 79 years; though nearly half of them were on treatment for hypertension and were on statins for hypercholesterolemia. The study was carried out at two centers in Spain and California for a period of five years (May 2012 to May 2016). The objective of the study was to evaluate the benefits of daily consumption of walnuts on the lipid profile of the participant.

The 708 participants were randomly assigned to a diet that was supplemented with half a cup of walnuts, while the control group received a walnut-free diet. Evaluation at two years found that LDL cholesterol had reduced in the study group by 4.3 mg/dL (average); the total cholesterol also showed a decline by 8.5 mg/dL (average). The number of total LDL particles decreased by 4.3% and small LDL particles by 6.1%, which translates to a decrease in the risk of heart disease. The levels of intermediate density lipoprotein (IDL) cholesterol were also found to be low. A gender difference was observed with more men recording a decline in LDL cholesterol compared to women; 7.9% vs 2.6%, respectively. The study group showed good adherence to the walnut diet and the body weight showed no increase; it remained stable.

This study has demonstrated the benefits of supplementing diet with walnuts in elderly individuals who otherwise had essentially normal lipid levels. The study authors acknowledge the moderate reduction in LDL-cholesterol; but they also suggest that “regular walnut consumption may be a useful part of a multicomponent dietary intervention or dietary pattern to lower atherogenic lipids and improve CVD risk”.

One of the several “Health sutras” coined by Dr KK Aggarwal was that “Foods of plant in origin contain no cholesterol”. He also advocated natural fast food (such as milk, fruits, dry fruits) as good for health. Supplementing a heart-healthy diet with regular exercise and optimum body weight further reduces the risk of heart disease.

Source: Rajaram S, et al. Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders: findings from the WAHA randomized controlled trial. Circulation. 2021 Aug 30. doi: 10.1161/CIRCULATIONAHA.121.054051; American Heart Association Press Release, August 30, 2021