Synopsis

Source of validity: Scientific
Rating (out of 5): 4

English Walnut (Juglans regia) is supported by scientific evidence for its effect on triglyceride levels. Numerous clinical studies and meta-analyses have investigated the impact of walnut consumption on lipid profiles, including triglycerides. Walnuts are rich in polyunsaturated fatty acids, particularly alpha-linolenic acid (ALA), as well as antioxidants and phytosterols, all of which are believed to contribute to their lipid-lowering properties.

A 2014 meta-analysis published in the American Journal of Clinical Nutrition reviewed 13 randomized controlled trials and found that walnut-enriched diets were associated with significant reductions in total cholesterol and LDL cholesterol, with a modest but statistically significant reduction in triglyceride levels compared to control diets. Another systematic review from 2018 in Nutrition Reviews confirmed that walnut consumption consistently led to improvements in lipid profiles, including triglycerides, across diverse populations.

While the triglyceride-lowering effect is not as pronounced as the reduction in total or LDL cholesterol, evidence remains consistent that regular walnut intake (typically 30–60 grams daily) as part of a balanced diet can help decrease triglyceride concentrations, especially in individuals with elevated levels. These effects are thought to be mediated by walnuts' healthy fat composition and possible improvements in insulin sensitivity.

In summary, the use of English Walnut to support high triglycerides is based on substantial scientific evidence, though it should be seen as an adjunct to, not a replacement for, other lipid-lowering strategies.

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