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Walnut is known for its antioxidant properties, due to the presence of ellagic acid. Ellagic acid is an antioxidant that aids in the prevention of degenerative diseases, such as cancer, cataract and so on. These antioxidants function as free radical scavengers. It also has purgative effect and thus provides relief from constipation. Walnut is a recommended food for individuals with high cholesterol and cardiovascular diseases. This is due to the presence of omega 3 fatty acids. It reduces the LDL cholesterol and total cholesterol levels. It increases the elasticity or flexibility of arteries, and thereby prevents high blood pressure.
Walnuts also improve the ratio of HDL to total cholesterol levels by raising HDL cholesterol and lowering total cholesterol levels. Walnuts improve the cognitive performance and benefits inflammatory conditions, such as rheumatoid arthritis, asthma, psoriasis and eczema. They are a good source of minerals and vitamins that help in weight gain. They improve the metabolic rate of underweight individuals, and thus help in weight gain. They are also beneficial for individuals with liver conditions. Walnuts also decrease the C-reactive protein level. The latter is associated with heart diseases and atherosclerosis. Walnuts are a good source of protein and contain 15 per cent of protein.
Other foods that are low in fat are vegetables, fruits, seeds, whole grains, fish and brown rice. These foods, as such contain less fat, though improper cooking techniques increase the same. Fish has less fat, though on deep frying becomes high fat. Avoid saturated fats such as butter, margarine, clarified butter and so on. Fish, chicken and turkey are better replacements for red meat. Red meat is high in fat. Avoid processed and marbled meat. Poultry, devoid of the skin helps. Fresh and wholesome foods are better than processed foods. The latter has a high content of fat and sodium, both of which affect the heart, when found in excess. Opt for low fat salad dressings, such as vinegar, lime juice and olive oil, rather than margarine.
Avoid desserts such as pastries, soufflés and cakes. Low fat dairy products are helpful. Water based sauces are netter than milk based sauces. Sandwiches are better without butter and margarine and healthier when made with vegetable fillings. Fried foods, such as crisps, wedges and other wafers are not eaten. Processing techniques such as micro waving, boiling, grilling and steaming prove beneficial. Use non stick cookware to reduce your fat intake. Fruits and vegetables, whole grains, legumes and pulses provide complex carbohydrates and thus provide relief from cholesterol.
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