Scottish research examined how eating half a handful of walnuts each day (15g or five whole nuts) over a four week period impacts cardiovascular risk (lipid profile, arterial stiffness and platelet activation) in 30 young healthy males.[#2]
Walnuts are rich in alpha inolenic acid (ALA), a plant derived omega-3 fatty acid. Their findings from the single-blind randomised controlled trial showed no significant effect of walnut consumption in this small quantity on the lipid profile or endothelial function of these healthy men.
However a meta-analysis of 13 walnut studies reported that 40-100g/day of walnuts (one to three handfuls approx.) can lower both total and bad LDL cholesterol.[#3]
Earlier research has also demonstrated that eating 40-65g (one to two handfuls/day) of walnuts as part of a low-fat plant-based diet significantly improved endothelial vasodilation in hypercholesterolaemic subjects.[#4]
This is an example of why it is important to consider the entire body of evidence rather than accept the results of just one study. A handful or two of walnuts has better results than just half a handful.
Courtesy of Nuts for Life