LOMA LINDA , Calif., Apr 13, 2009 (UPI via COMTEX) -- In healthy individuals,
walnuts lower cholesterol more than fish, fatty fish lower triglycerides and
both lower heart disease risk, U.S. researchers said.
"The practical significance of the study is that eating an easy-to-incorporate
amount of walnuts and fatty fish can cause meaningful decreases in blood
cholesterol and triglycerides even in healthy individuals," lead author Sujatha
Rajaram of Loma Linda University School of Public Health said in a statement.
The study, published in the American Journal of Clinical Nutrition, found that
incorporating approximately 1.5 ounces of walnuts -- a handful of whole nuts or
about three tablespoons of chopped nuts -- into the daily diet lowered serum
total cholesterol by 5.4 percent and low-density lipoprotein, or "bad,"
cholesterol by 9.3 percent compared to a control diet based on U.S. Department
of Agriculture recommendations.
Using American Heart Association guidelines, the researchers also found that a
diet including two servings of fatty fish per week -- roughly four ounces each
-- decreased triglyceride levels by 11.4 percent.
Additionally, it increased high-density lipoprotein, or "good" cholesterol, by 4
percent, but also slightly increased LDL cholesterol compared to the control
diet. The fish used in the study was salmon.
"If fatty fish is not a preferred option for marine-derived omega-3 fat, other
options include microalgae oil or DHA-enriched eggs," Rajaram said.
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