Walnuts Overview
Walnuts are the only nut with significant amounts of omega-3 ALA, plus they provide polyphenols, vitamin E, and minerals that support heart and brain health.
Why Walnuts Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Walnuts Nutrition Facts
Per 28g (28g (about 1 oz or 7 walnut halves))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 | — |
| Protein | 4.3g | 9% |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 1.9g | 7% |
| Sugar | g | — |
| Total Fat | 18.5g | 24% |
| magnesium | 45mg | 11% |
| vitaminE | 0.2mg | 1% |
| vitaminB6 | 0.2mg | 9% |
| copper | 0.5mg | 50% |
| phosphorus | 98mg | 10% |
GI: 15 ()
Key Nutrients in Walnuts for Heart Health
Omega3
2.5gSupports heart health by providing essential omega3
Fiber
1.9gSupports heart health by providing essential fiber
Magnesium
45mgSupports heart health by providing essential magnesium
Best Ways to Eat Walnuts for Heart Health
- Raw or lightly toasted as a snack
- Chopped into oatmeal or yogurt
- Added to salads
- Ground into pesto or nut butter
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Walnuts Health Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
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