A nutritionist has shared the reason everyone should regularly add a bag of walnuts to their shopping basket12:21, 14 Jul 2026Updated 16:38, 14 Jul 2026Raised cholesterol can be behind a range of potentially deadly health conditions including heart disease and strokes, yet millions of people could be unknowingly living with it. According to charity HEART UK, almost half of UK adults have high cholesterol but as it rarely has any noticeable symptoms it means many remain unaware.In addition there are seven to eight million people in the UK who are taking medication for the condition, such as statins. But experts say there are foods that can also help tackle the problem and reduce heart risks in otherwise healthy older adults.According to nutritionist and dietitian Dr Sarah Schenker adding a bag of walnuts to your shopping basket should be a regular thing. She explained: "Nutritionally, walnuts are unique among nuts as they are an excellent source of the essential omega-3 fatty acid alpha-linolenic acid."Alzheimer’s beaten by magic mushrooms, long life down to one gene, flu shot could save your live in more ways than one, and why you shouldn't wear wireless headphones if you have a pacemaker - all this and more in our science newsletterShe said one handful - approximately 30g or 10 whole walnuts - gives approximately 3g. which she says is a "significant amount". While the UK has no recommended level of the fat, simply classing it as "essential", in the US, the recommended daily intake is between 1.1-1.6g.Alpha linolenic acid is termed essential in the diet because it cannot be made in the body. A handful of walnuts will also give you nearly 5g protein and 2g of fibre."She said the benefits did not stop there. She advised: "Walnuts provide plenty of other vitamins, minerals and antioxidants. They are a good source of vitamins B1 and B6, folate, vitamin E, phosphorus, magnesium, copper, manganese and biotin and also provide pantothenic acid, potassium, iron and zinc."As well as the essential vitamins and mineral mentioned above, walnuts contain a complex mixture of bioactive compounds. They’re exceptionally rich in antioxidants, which are concentrated in the brown skin."And aside from heart health, she said the nut is also understood to help with some cancers as well as diabetes and gut health. It can also help with weight issues as despite having almost 200 calories in the 30g portion they can also help activate an area of the brain associated with controlling hunger and cravings.She added: "A handful of walnuts every day are worth the price tag and the calories. They will give you so much back in terms of health benefits."Article continues belowThe recommendation was also backed by Lynne Garton, Dietetic Adviser at HEART UK. The expert said: "Eating healthily and being active are important for keeping your cholesterol at a healthy level because too much cholesterol can lead to health problems and increase the risk of heart disease, stroke and vascular dementia."Replacing foods high in saturated fat with those containing unsaturated fats, such as walnuts, oily fish and avocados, is one very good way to help manage cholesterol. Walnuts also contain fibre, making them a great heart-healthy choice."Researchers previously published a study in the American Heart Association journal Circulation which found that adding a "fistful of walnuts" to your diet, no matter what else you ate, could lower the levels of "bad cholesterol". They found people who ate about half a cup of walnuts every day for two years modestly lowered their LDL, or "bad," cholesterol levels as well as the number of LDL particles associated with cardiovascular disease risk.