Leo Galland, MD

By Leo Galland M.D.and Jonathan Galland

Walnuts are great snack foods: convenient and packed with nutrients. Their crunchiness helps them make an excellent part of a healthy dessert recipe. We love walnuts because they contain anti-inflammatory omega-3 fats.

Recent research shows significant health benefits of eating walnuts:

Scientists at Loma Linda University analyzed the diets of healthy adults and followed them for six years. People who ate walnuts regularly had a reduced incidence of heart attacks. When they advised people to add a quarter cup of walnuts to their diets, or for comparison, to remove all walnuts from their diets, they found that not eating walnuts led to weight gain.

Studies conducted in several different countries have shown that eating walnuts at a dose of 1/3 to 1/2 cup per day reduces levels of cholesterol, in particular the harmful LDL-cholesterol. In some studies, eating walnuts reduces the level of triglycerides even when the total amount of fat in the diet is increased. And beneficial HDL-cholesterol either increases or stays the same, so that the important ratio of HDL to total cholesterol always improves. This effect has been demonstrated in healthy women and men, in diabetics and in patients with high cholesterol.

In women and men with elevated cholesterol, supplementing a healthy diet with walnuts improves the flexibility and function of blood vessels.

It’s easy to make walnuts a healthy part of your day. Add a few walnuts to every salad that you make. Have a cup of yogurt with a few walnuts. Pack up some walnuts in little zip bags for on the go snacks. If you prefer toasted nuts, place the walnuts in your toaster oven tray and bake for about 4 minutes. Salt may be added to these nuts and you will have a treat for yourself, family and friends without the bad oils used commercially for “roasted nuts”. Please make sure you check the ingredients when purchasing walnuts and buy only walnuts free of oils and sugars. For free recipes using walnuts visit The Fat Resistance Diet at Fatresistancediet.com.

We have found creative and delicious ways to incorporate walnuts into The Fat Resistance Diet.

Our friends love this dessert, we hope you enjoy!

Black Forest Banana Split

1 Banana, Split
1 Cup Nonfat Ricotta Cheese
8 Walnut Halves
1/2 Teaspoon Unsweetened Cocoa Powder
1 Teaspoon Cherry Concentrate

Spoon ricotta into a dessert dish and place split banana on each side of ricotta. Put walnut halves on top and dust with cocoa powder.
Drizzle cherry concentrate on top. Serves one.