How Many Walnuts to Eat Per Day: An Essential Guide

Introduction

Walnuts are a popular snack, but did you know that they may also offer some amazing health benefits? Eating a handful of walnuts every day can help reduce cholesterol, lower blood pressure, and even improve heart health. In this article, we’ll explore how many walnuts to eat per day, as well as tips for getting the most out of adding them to your diet.

What is the Recommended Amount of Walnuts to Eat Per Day?

According to the American Heart Association, adults should aim to eat seven servings of nuts and seeds each week. That works out to about one ounce, or one-fourth cup, of walnuts per day. It’s important to note that the recommended amount may vary depending on your age and gender. For example, men over 50 may benefit from slightly more than one ounce of walnuts per day, while women under 50 may need slightly less.

Nutrition experts agree that eating a handful of walnuts every day is a great way to reap their health benefits. However, it’s important to not go overboard. Eating too many walnuts can lead to weight gain, high cholesterol, and other health issues.

Is Eating Too Many Walnuts Unhealthy?

Eating too many walnuts is not recommended. They are high in calories and fat, and consuming too much can lead to weight gain. Additionally, eating large amounts of walnuts can increase cholesterol levels, which can increase your risk of heart disease. It’s important to stay within the recommended limit of one ounce, or one-fourth cup, of walnuts per day.

To make sure you’re not overeating, it’s best to measure out your portion size. A good rule of thumb is to use your thumb and forefinger to measure out a one-ounce serving. Additionally, keep track of how many walnuts you’re eating in a day. If you find yourself reaching for more than one-fourth cup of walnuts, it’s time to scale back.

Tips for Incorporating Walnuts Into Your Diet

Eating walnuts doesn’t have to be boring. There are plenty of ways to add them to meals and snacks. Try adding chopped walnuts to oatmeal, yogurt, salads, and stir-frys. You can also sprinkle them over cereal, ice cream, and smoothies. For a sweet treat, try making your own trail mix with dried fruit, chocolate chips, and a handful of walnuts.

Adding walnuts to other foods can also boost the nutritional value. Studies have shown that walnuts can help reduce inflammation, lower cholesterol, and improve brain health when eaten alongside other healthy foods. For example, adding walnuts to a salad with dark leafy greens, avocado, and olive oil can provide a nutrition-packed meal.

How to Get the Most Nutritional Value From Eating Walnuts Daily

When eating walnuts every day, it’s important to select the freshest nuts possible. Look for walnuts that are still in their shells, as these will contain the most nutrients. If buying shelled walnuts, make sure they are intact and not broken or discolored. Once you’ve bought your walnuts, store them in an airtight container in a cool, dry place.

To maintain their nutritional properties, walnuts should be kept away from heat and light. If stored properly, walnuts can last up to six months. You can also freeze them for up to one year. Just make sure to thaw them before eating.

Conclusion

Walnuts are a nutritious snack that can offer a range of health benefits. Eating a handful of walnuts every day can help reduce cholesterol, lower blood pressure, and improve heart health. When it comes to how many walnuts to eat per day, the recommended amount is one ounce, or one-fourth cup. Eating too many walnuts can lead to weight gain and other health issues, so it’s best to stay within the recommended limit. To get the most out of adding walnuts to your diet, choose the freshest nuts possible and store them in an airtight container in a cool, dry place.

By following these guidelines and incorporating walnuts into your meals and snacks, you can enjoy the health benefits of walnuts every day.