Benefits of Walnut Oil

If you’re looking for heart healthy choices, consider Walnut Oil. Both delicious and nutritious, there are several benefits to walnut oil, and although most of the current research involves walnuts themselves, the health benefits of walnuts and walnut oil are similar if the oil is unrefined, uncooked, and within 6 months of its shelf life. explains that when it comes to a serving size of walnut oil, it constitutes far less than the amount of walnuts needed to get the same nutritional benefit.

Lowers Cholesterol

Nuts and walnut oils have been found to lower LDL, or low-density lipoprotein. LDL is known as the bad cholesterol level in the blood, according to the Mayo Clinic. It should be watched closely as high LDL levels are a precursor to heart disease. Regular walnut oil consumption also reduced triglyceride levels 19 to 33% in a 45 day study by the Food and Drug Administration listed on With a reduction in LDL and triglycerides, walnut oil is a beneficial way to lower total cholesterol and prevent heart disease.

High in Antioxidants and Vitamins

Antioxidants counter the effects of free radicals, which cause cell damage and accelerate the aging process. Walnut oil offers a rich source for antioxidants, specifically ellagic acid. explains that ellagic acid has been found to detoxify several substances linked to the development of certain cancers. It also helps to prevent cancer cells from replicating themselves. Walnut oil also contains minerals and vitamins including B-1, B-2, and B-3, vitamin-E, selenium, phosphorous, magnesium, zinc, iron, and calcium, and niacin.

Assists in Lowering Endothelin

Walnut oil has been shown to lower endothelin levels. states that endothelin is a chemical that assists with inflammation the arteries. Lowering endothelin will help prevent plaque from accumulating in the blood vessels thus leading to a reduction of heart disease.

High in Omega-3

Walnuts, including walnut oil, differ from other nuts and oils because they primarily consist of omega-3 fatty acids including alpha-linolenic acid (ALA) which is converted into eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). A study published in the American Journal of Clinical Nutrition reported that one tablespoon of walnut oil provides 1.4 grams of ALA. Omega-3 fatty acids in walnut oil also provide heart protecting benefits, anti cancer and weight reducing properties.

About this Author

Ashley Schwader is a certified personal trainer through ACE and a certified Pilates and group instructor through AFAA. Her background includes personal training, nutrition, weight management, corporate wellness, and health promotion. She earned a Bachelor of Science in health and exercise science, from Colorado State University.