5 MINUTES RECIPE

1 ounce shelled walnuts = 28 grams = 1/4 cup = 12–14 halves = 1 small handful

How to make

• Sprinkled on leafy green or fruit salads.
• Finely ground in dips and sauces.
• Chopped and used inwhole-grainbreads and scones.
• Crushed to use as a coating on fish or chicken.
• Served atopoatmealor yogurt.
• Chopped and added to wraps or pita sandwiches.
• Roasted and added to a homemade trail mix.
• Lightly browned in your favorite stir-fry recipe.
• Roasted, chopped and used on pasta or vegetables.
• As an oil in a vinaigrette dressing.
• Or scout the Internet for additional tasty recipe ideas.

ABOUT:

Walnuts appear to improve a number of heart disease risk factors, which may be due to their high content of ALA and other nutrients.

Several large studies have found that eating walnuts significantly reduced total cholesterol and “bad” LDL cholesterol while increasing “good” HDL cholesterol levels.

They may also improve other factors related to heart health, including blood pressure and the normal flow of blood through your circulatory system.

In addition, walnuts may help reduce inflammation, which can contribute to many chronic diseases.

Interestingly, a study in college students found that eating walnuts increased a measure of cognition called “inferential reasoning,” suggesting that walnuts may have beneficial effects on the brain