Live Healthy Over 50 Daily · Friday, November 6, 2026
A small handful of walnuts makes an easy mid-afternoon snack, and it may be kind to your heart too.
What it may do for you
Walnuts are a tree nut with a good supply of omega-3 fat called ALA. Harvard’s Nutrition Source says one ounce, about a small handful, has over 2,500 mg of it. Your body can turn some ALA into the omega-3s found in fish, but the conversion is limited.
Here is what a big study found. Harvard researchers followed more than 210,000 health professionals for up to 32 years. People who ate one ounce of nuts five or more times a week had a 14% lower risk of cardiovascular disease and a 20% lower risk of coronary heart disease than people who never or almost never ate nuts. Harvard says walnuts and peanuts were both linked with lower risk. A study like this can show a link but cannot prove cause. The unsaturated fats in nuts also help lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol, Harvard says.
Walnuts also pack about 185 calories per ounce. Harvard warns that a daily handful added on top of your usual snacks could add 10 pounds or more in a year. Let walnuts take the place of chips or cookies, and they work in your favor.
The holiday streaming season is almost here
Are you ready? As revealed in our holiday playbook, Roku Ads Manager lets you easily set up, measure and optimize your self-serve holiday ad campaign. You can even create a shoppable ad unit that lets streamers buy directly from their remote.
Try this today
Swap one usual snack today for a small handful of walnuts (about 1 ounce, or 28 grams). Try them on oatmeal or in a salad.
Good to know
Walnuts are a tree nut, so skip them if you have a nut allergy. If you are prone to kidney stones or take medicine, ask your doctor or pharmacist whether nuts fit your plan.
Want the full story? Watch What Happens to Your Body When You Eat Walnuts Every Day on our YouTube channel.
To your health,
The Live Healthy Over 50 Team
Got a food you want us to cover? Just hit reply. We read every one.
For general education only. Not medical advice. Talk with your doctor before changing your diet, especially if you take medication or manage a health condition.