Did you know the humble walnut is officially recognised as heart-healthy?

Research undertaken at the University of Wollongong has shown that nut consumption is associated with improvements in heart health measures such as blood cholesterol.

The systematic review confirmed the favourable effects of walnut consumption on the heart disease risk factors of total and low density lipoprotein (LDL) cholesterol, and the ratio of LDL to high density lipoprotein (HDL) cholesterol, which is often a key indicator of heart disease risk.

University of Wollongong’s Dr Elizabeth Neale states, “Our research combines the results of many scientific studies, showing that nut consumption is associated with the reduced risk of cardiovascular and coronary heart disease, with no adverse effects on body weight.

“We know that nut consumption in Australia falls short of the recommended 30g serve per day, and with heart disease growing at a rapid rate in this country, the research findings support adding a handful of nuts, such as walnuts, to your day,” she said.

It is thought that Walnuts are a particularly heart-healthy nut as they offer one of the highest plant sources of Omega 3s and antioxidants, and are also rich in bioactive components including polyphenols, carotenoids, phytosterols, fibre and minerals.*

With such a range of potential health benefits, there’s no reason not to bump up your walnut intake. A delicious handful on the go is an obvious way to work these super nuts into your diet, however walnuts also offer texture, flavour and versatility to any meal of the day, from blending them into your favourite smoothies, to blitzing walnuts into a vibrant pesto or baking them into healthy snacks and treats. This walnut butter recipe is a breeze to prepare and a great way to start your day, why not give it a try?

2 cups Aussie walnuts
Salt to taste
Purée walnuts in a blender or food processor until as smooth as desired. Add salt to taste. Store in an airtight container in the refrigerator. Before serving, whisk walnut butter to evenly distribute the oils that naturally separate when making homemade nut butters.

We recommend using Australian walnuts as they are stored in their natural home, the shell, before being freshly cracked to order for maximum freshness, flavour and crunch. Choosing Australian supports local farming communities and ensures low food miles, making Aussie walnuts a delicious all-rounder.

Aussie walnuts are available nation-wide at Woolworths and Costco under their own brands, and at smaller specialty retailers. For more walnut recipes + inspo, follow @WalnutsAustralia on Facebook and Instagram.