7. Walnuts
Walnuts are the only tree nuts that provide substantial amounts of plant-based alpha-linolenic acid. They also contain pedunculagin, an ellagitannin that gut bacteria metabolize into anti-inflammatory urolithins.
Regular walnut consumption helps suppress vascular inflammation markers such as intercellular adhesion molecules. In addition, their polyunsaturated fats support stable brain function and memory retention.
Keep a small jar of shelled walnuts on your counter for a quick, heart-healthy snack. Crushing a few halves over salads or morning yogurt adds delightful crunch and sustained satiety.
