Ayurvedic Diet Tips: How Apples and Walnuts Can Extend Your Life and Protect Your Heart

Ayurvedic Diet Tips

I guess the old adage, "An apple a day keeps the doctor away," wasn't a complete fabrication. Just one apple a day is associated with a lowered risk of dying from cardiovascular disease, cancer, and all-cause mortality, but a more recent study shows that eating two apples a day can reduce LDL cholesterol AND lower triglyceride levels (Br J Nutr. 2016 Mar 14;115(5):860-7; Am J Nutr. 2020 Feb 1;111(2):307-18).  That's an easy Ayurvedic diet tip if I've ever heard one.  

Researchers hypothesize that the high level of phytochemicals, like quercetin, flavonoids, and carotenoids could play a part in reducing numerous types of cancer, as well as lower risks of cardiovascular disease, asthma, and type II diabetes.

Don't go shopping just yet; add walnuts to your list of healthy Ayurvedic diet tips!

In a landmark study using data collected over 20 years, researchers found a link between eating more walnuts and a lower overall risk of death among older adults. (https://www.eurekalert.org/news-releases/925845).

To sum it up the study and incorporate this Ayurvedic diet tip:
- 60-year-old Americans who at 5 of more servings of walnuts per week lived roughly 1.3 years longer than those who never ate them;
- these people also had a 14% lower risk of death from ANY CAUSE;
- furthermore, they had a 25% (!!!) lower risk of dying from cardiovascular disease than their counterparts.

Here's probably why:

Walnuts contain fiber, magnesium, alpha-linolenic acid, and omega-3 fatty acids, which, researchers conjecture, may improve blood lipids (fats and cholesterol), enhance the function of the endothelial cells that line the arteries, and prevent oxidative stress.

Past studies have shown daily walnut consumption to reduce blood pressure as well as total cholesterol, LDL, IDL (Intermediate Density Lipoprotein), and triglycerides.

Walnuts also have cancer-fighting properties; their peptide fractions have been shown to inhibit the growth of breast cancer cells by about 63% and colon cancer cells by about 51%.

What's more, walnut consumption has been shown to reduce oxidative damage and inflammation in brain cells, providing promising correlations between throwing some walnuts into your daily diet and reducing your risk of Alzheimer's, Parkinson's, stroke, and depression.

How much is enough?
Most studies show that just 1-1.5 oz (about 1/4 to 1/3 Cup or 28 - 42g) of walnuts 5-7 days a week can give you all of these benefits.

What's the easiest way to get in an ounce of walnuts and two apples a day?
You can do what I do and have oatmeal ("old-fashioned," or rolled oats) almost every morning. I cook a chopped apple into it (so yummy with cinnamon and cardamom), and, along with a drizzle of maple syrup or honey, I sprinkle an ounce of chopped walnuts on top. Then you can snack on an apple later in the day. Done! Both are also great in salads or fabulous for a simple snickety-snack.

I hope this inspires you to make a few easy shifts in your daily diet!  If you'd like to know more, Meghan Hays is an Ayurvedic Practitioner in Salt Lake City, Utah.  She offers Ayurveda both in person and virtually.  Email her to get more info or book your 2-hour Initial Consult and 75-min. Report of Findings here!  

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