Walnuts

Walnuts deliver 2.5g of alpha-linolenic acid (plant-based omega-3) per 28g serving, outperforming every other tree nut by at least 1g per serving. A 20-year Harvard cohort study linked eating five or more walnut servings per week to a 14% lower risk of total cardiovascular disease and a 23% lower risk of fatal heart disease. Their anti-inflammatory polyphenols, including ellagitannins, also reduce LDL oxidation by 7% more than the average nut, supporting brain and gut health.