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Walnuts fight anxiety, and help you sleep better. Pixabay

Eating a handful of walnuts daily may lower the risk of developing cardiovascular disease (CVD), says a study.

The study, published in Journal of the American Heart Association, examined the effects of replacing some of the saturated fats in participants’ diets with walnuts.


It found that when participants ate whole walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure.

For the study, the researchers recruited 45 participants with overweight or obesity between the 30-65 age group.

Before the study began, participants were placed on a “run-in” diet for two weeks.

“When participants ate whole walnuts, they saw greater benefits than when they consumed a diet with a similar fatty acid profile as walnuts without eating the nut itself,” said Penny Kris-Etherton, Professor of Nutrition at the University of Pennsylvania.


Walnuts must be included in our everyday diet to fight allergies as well. Pixabay

The research was one of the first to try to uncover which parts of the walnuts help support heart health”.

During the study, participants were randomly assigned to one of three study diets, all of which included less saturated fat than the “run-in” diet.

All three diets substituted walnuts or vegetable oils for five percent of the saturated fat content of the “run-in” diet and all participants followed each diet for six weeks, with a break between diet periods.

Also Read- Diet Soda Doesn’t Help Kids Cut Calories: Study

The researchers found that while all treatment diets had a positive effect on cardiovascular outcomes, the diet with whole walnuts provided the greatest benefits, including lower central diastolic blood pressure (a normal diastolic blood pressure is 80).

“Instead of reaching for fatty red meat or full-fat dairy products for a snack, consider having some skim milk and walnuts,” said Kris-Etherton. (IANS)


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Indian wrestler Ravi Kumar (57kg) and Deepak Punia (86kg) enjoyed fruitful outings at the Tokyo Olympic Games as they secured semifinal berths in their respective weight categories at the Makuhari Messe on Wednesday.

On the opening day of the wrestling competition, Ravi Kumar defeated Bulgaria's Georgi Vangelov 14-4 on technical superiority to reach the last-four in the men's 57kg category, while compatriot Deepak Punia overcame China's Zushen Lin 6-3 on points to advance to the semifinals.

Ravi Kumar will take on Nurislam Sanayev of Kazakhstan in the last-four, while Punia will be up against David Morris Taylor of the USA.

Earlier, Ravi Kumar had won his opening-round bout by technical superiority against Colombia's Oscar Tigreros to secure a quarterfinal spot. Competing in the Round-of-16 bout against the Colombian wrestler, the 23-year-old Ravi Kumar, who is making his Olympic debut, showed no nerves as he dominated the bout to win by technical superiority (13-2).

Ravi Kumar landed attack after attack and went 13-2 up, winning the bout by technical superiority with minutes to spare. In wrestling, building up a 10-point lead over the opponent results in a victory by technical superiority.

India's 86kg freestyle wrestler Deepak Punia showed no signs of the niggle that had forced him to pull out of the Poland Open Ranking Series in Warsaw in June, as he defeated Nigeria's Ekerekeme Agiomor on technical superiority to secure a quarterfinal berth.

He got his Olympic campaign to a fine start as he was in control from the start of the bout and hardly ever allowed his Nigerian opponent any room to maneuver his moves, finally winning with a 12-1 on technical superiority.

Punia, who had also suffered an elbow injury just before the Games, was slow at the start but came into his own as the bout progressed, inflicting takedowns at regular intervals to earn points.

The Indian wrestler eased into a 4-1 lead at the break and extended his lead comfortably in the second period.

Punia, the silver medallist from the 2019 world wrestling championships, then set up a clash with China's Lin Zushen in the quarterfinals and defeated him 6-3.

(IANS/HP)