ZOOMER boomers can rest assures that they are eating off the fat-of-the-land, LDL HDL, when dieting on walnut fat cholesterol HDL with alpha-linolenic acid and omega-3 for heart health reports Dr. David J. Demko, AgeVenture editor

Walnut Diet Wins Anti-aging Shell Game
Dr. David J. Demko, gerontologist
AgeVenture Syndicated News Service 11-15-04

A diet rich in alpha-linolenic acid from walnuts lowered bad cholesterol and decreased cardiovascular risk. So says a study by Pennsylvania State University.

This study is the first to demonstrate that a diet high in walnuts decreases C-reactive protein (CRP), a marker of inflammation strongly associated with heart disease. Translation. Walnuts are good for you and your heart.

Walnuts, says the California Walnut Commission, are the only nut that can meet your DRI (Dietary Reference Intake) for omega-3 fatty acids in just 1 ounce (see chart). That's great news. An anti-aging snack that tastes good too.

Dr. Penny Kris-Etherton, distinguished professor of nutrition who led the study, says, "This research shows that walnuts, with their unique nutrient profile, can play a role in reducing cardiovascular risk factors as part of eating plans that also control saturated fat, trans fat, dietary cholesterol and calories."

The study included 20 men and 3 women, average age about 50, who were overweight, and representative of individuals at risk for cardiovascular disease. On average their total cholesterol was 225, LDL cholesterol 154, HDL cholesterol 45 and triglycerides 137 mg/dl.

The participants ate three experimental diets that provided about 35 percent of total calories as fat.

DIET AAD
approximated the average American diet (AAD).
DIET LA
the linoleic acid (LA) diet, included an ounce of walnuts and a tablespoon of walnut oil that provided about 12.6 percent of calories from linoleic acid and 3.6 percent of calories from alpha-linolenic acid.
DIET ALA
the alpha-linolenic acid (ALA) diet, included the walnuts and walnut oil as well as a teaspoon of flaxseed oil to boost the content of alpha-linolenic acid.
The fat content was 10.5 percent of calories from linoleic acid and 6.5 percent from alpha-linolenic acid.

The participants consumed each diet for six weeks. Then they took a two-week break before beginning the next diet. At the end of each 6-week diet period, they provided blood samples so that their cardiovascular risk factors could be monitored.

Compared to the average American diet, both the LA and the ALA diets lowered total cholesterol about 11 percent, LDLs about 11 or 12 percent and triglycerides about 18 percent. After six weeks on the diet, CRP declined after both the LA and ALA diets but more so on the ALA diet. Some participants had a dramatic reduction in CRP.

Dr. Kris-Etherton notes, "It will be important to determine whether there is a genetic basis for this different CRP response. "

The study was supported by funding from the California Walnut Commission, Penn State's General Clinical Research Laboratory, and an Albert and Lorraine Kligman Fellowship awarded to research associate Guixiang Zhao.
Graphic credit: California Walnut Commission.
See related articles in AgeVenture archives.
Foods and Diets
AgeVenture News Service, www.demko.com
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