The 4-Week Plan to Younger Arteries
Yep, it could be that simple. When people in a study replaced some of the monounsaturated fats in their diets with 8 to 13 walnuts a day, their blood vessels expanded after just a few weeks, allowing better blood flow.
The Alpha Factor
Walnuts are rich in cholesterol-lowering alpha-linolenic acid (ALA) as well as antioxidants, a heart-healthy form of vitamin E, and L-arginine — an amino acid that helps lower blood pressure. So it makes sense that when people with moderately high cholesterol eat a daily helping of the nuts, good things happen. And it did: In one study, not only did their blood vessels open wide, but also their total cholesterol fell and their bad LDL cholesterol dropped 6 percent!
Antioxidants and More
In the study, people ate walnuts for snacks, with meals, and in desserts and salads to replace some monounsaturated fats in their diets.
Pasta — Toss your noodles with this ready-in-minutes walnut-based sauce: Basic Basil Pesto
Simplicity reigns in this traditional sauce—just basil, garlic, cheese and olive oil. Our one modification? We like omega-3-laden walnuts in the mix for their crunch and delicate flavor, but pine nuts, almonds, pecans or even pistachios may be substituted for the walnuts.
Makes about 1 cup
ACTIVE TIME: 20 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
2 cups packed fresh basil leaves (2-3 bunches)
1/4 cup walnut pieces, toasted (see Tip)
1/4 cup grated Parmigiano-Reggiano cheese
3 tablespoons extra-virgin olive oil
2 tablespoons water
1 large clove garlic, quartered
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
Place basil, walnuts, Parmigiano-Reggiano, oil, water, garlic, salt and pepper in a food processor; pulse a few times, then process until fairly smooth, or to the desired consistency, scraping down the sides occasionally.
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