Walnuts: The Superfood for Heart & Brain Health, According to a Cardiologist

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A simple food like walnuts may have a greater impact on cardiovascular health than many realize. Cardiologist Aurelio Rojas explains this in one of his recent educational videos, stating that “there is a nut that is tremendously superior when compared to the rest at a scientific level to improve your health and that of your heart.” According to the specialist, scientific evidence suggests that walnuts can be a key ally in protecting both the heart and the brain.

Rojas explains that this nut doesn’t work in the way most people believe when it comes to cholesterol. “It doesn’t lower total cholesterol indiscriminately,” he notes, but its effect focuses on a much more relevant aspect from a cardiovascular perspective: oxidized LDL cholesterol. This type of cholesterol is considered one of the main culprits behind heart attacks and strokes, as it promotes inflammation and damage to the arteries. Understanding these nuances is crucial for proactive heart health management.

According to Rojas, various scientific studies have analyzed this effect with striking results. A meta-analysis published in the American Journal of Clinical Nutrition found reductions of up to 10% in levels of oxidized LDL among people who regularly consumed walnuts. This decrease may be key, as oxidized LDL is directly related to the development of atherosclerosis, a disease that causes hardening and narrowing of the arteries.

But the benefits of this food don’t end there. The cardiologist highlights another less-known effect related to the functioning of the nervous system and the overall state of the body. “It increases heart rate variability, which you can measure with your watch and is one of the most modern markers of heart health, youth, and strength,” he explains. This finding underscores the potential of wearable technology in monitoring cardiovascular wellness.

Heart rate variability is an increasingly used indicator in preventive medicine and studies on cardiovascular health. It refers to the heart’s ability to adapt to different situations and stimuli, such as stress or exercise. The higher this variability, the better the health of the cardiovascular system tends to be.

Rojas points out that this effect is related to the influence of walnuts on the autonomic nervous system. “It modulates the activity of the parasympathetic nervous system, which counteracts the negative effects of stress,” he says. This means the body can respond better to stressful situations and recover physiological balance more quickly.

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Another key aspect highlighted by the specialist is the impact of walnuts on inflammation in the body. Chronic low-grade inflammation is now considered one of the factors that most influences the development of diseases such as diabetes, cardiovascular problems, or some neurodegenerative disorders.

Rojas explains that “it reduces systemic inflammation, the common cause of many diseases of the 21st century.” Studies have observed significant decreases in inflammatory markers routinely measured in blood tests, such as ultrasensitive C-reactive protein (hs-CRP). According to the cardiologist, the reduction can be between 10% and 15%.

This set of effects is also reflected in large investigations on cardiovascular prevention. The cardiologist mentions one of the most well-known studies in this field, the PREDIMED trial, conducted in Spain and focused on the benefits of the Mediterranean diet. The results of this research were particularly striking. “People who ate 30 grams of walnuts a day—about six to eight, depending on the size—had a 30% lower risk of having a heart attack,” Rojas states.