Health Benefits of Walnut Giri (Walnut Kernels) Heart Healthy: The healthy fats, antioxidants, and phytosterols in walnuts actively help lower bad cholesterol (LDL) and reduce blood pressure. Rich in Plant-Based Omega-3s: They offer significantly more omega-3 fats than almost any other common nut, which helps combat systemic inflammation. Supports Gut Health: Eating walnuts promotes a thriving gut microbiome by supporting the growth of beneficial, health-promoting bacteria. Weight Management Assistance: Even though they are calorie-dense, the combination of healthy fats, protein, and dietary fiber helps control appetite and keeps you feeling full longer.