Making walnuts part of a balanced diet can help counteract the damage to arteries caused by fatty food new research says.

Over time fat molecules harden the arteries leading to heart disease. But walnuts contain a nutrient that helps the body produce nitric oxide –which helps keep blood vessels flexible. In tests, 24 healthy adults were fed high fat meals with either olive oil or eight shelled walnuts. Both helped to reduce the inflammation of arteries that follows a meal high in fat and leads to hardening. But walnuts were also found to help preserve elasticity and flexibility of blood vessels.

Walnuts contain arginine which is used by the body to produce nitric oxide. They also provide a form of omega 3 which is not found in olive oil.

Airports can be stressful and boring places crowded with temptation and fast food places but don’t scrap your diet because of it. The following airport tips may help:

Scope out your dining options. Progress is slow but there are a lot more than there used to be, with more healthy choices. Skip the fast food and pizza joints and look for eateries that serve fruit, soup, sushi, and sandwiches or wraps.

Eat because you’re hungry, not because you’re stressed, bored, or trying to kill time. If you’re anxious or have time to spare, take a walk. Airports usually have plenty of room for a brisk jaunt.

Come Prepared. Bring your own food to the airport, there is always going to be a wait. You don’t have to pack a picnic. A whole-wheat bagel or crackers, a piece of fruit, granola bar, juice box, or cut-up organic cheese and vegetables can save you from feeling starved.

If you find your only option at the airport is fast food, check out different menus. Some fast food places have healthier food than others. You can find soup, salads, baked potatoes, and yogurt with fruit and granola. Fast food doesn’t have to mean you’re stuck with greasy burgers, fries, and fizzy drinks. You might find “light” options on some menus, too.

Travel light. It is important to know that while travelling, you should eat light, drink plenty of water and skip alcohol and caffeine. If your flight includes a meal, request a special diet when you make your reservation. You might be able to choose a low-salt or low-fat option, or a diet or vegetarian plate. And when the beverage cart rolls your way, ask for water or juice instead of alcohol or fizzy drinks. You’ll feel better when you land.

Do you find it hard to spot the good choices on the menu? Do you worry what’s really in your food?

Don’t starve yourself in anticipation of a restaurant visit. It’s much easier to stay in control if you’ve been eating sensibly throughout the day. And before you eat try to drink a glass of water – you’ll feel fuller and less inclined to overeat.

Try to order first, so you won’t be tempted or swayed by what everyone else is having. Order soup for starters because studies show that people who order soup before a meal tend to eat less overall. And when choosing a soup, keep in mind that cream-based soups are higher in fat and calories than most other soups. Soup can serve as a great appetiser to a meal, or as a main course. Most soups are low in calories and will fill you up, so you eat less.

You Only Have to Ask

Always ask how dishes are prepared. Waiters are becoming accustomed to fielding these types of question, so don’t worry about pestering them. Are your dishes baked? Are they grilled? Are they prepared with butter or oil? Ask what’s in the sauce; ask what’s in the soup; ask what’s in the dressing. Always ask for butter, gravy, sauces and salad dressings on the side. This allows you to control how much fat you eat. When ordering pasta dishes look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce (or marinara sauce) can count as a vegetable!

Take Your Time

Take your time over dinner and put your knife and fork down between each bite. Dining out isn’t just about the food it’s about the occasion and the conversation too so savour that.

If you eat your food too fast you just overload your digestive system. So stop eating when you are full — listen to the cues your body gives you. You don’t have to leave your plate empty. If you want to eat less, order two starters or a starter and a salad, as your meal.

Wait around 10 or 15 minutes before ordering dessert. It takes a while for you stomach to tell your brain it’s had enough. If after waiting you absolutely can’t resist ordering Death by Chocolate for dessert, make sure you split the dessert with your dinner pal. People usually order dessert out of habit, but often a few bites are enough to satisfy even the sweetest sweet tooth. A more healthy choice would be a dessert with at least some fruit such as apple pie, the best choice is a fresh fruit salad.

Water Into Wine

Drink water (still or sparkling with a slice of lemon) or fruit juice instead of alcoholic beverages. This will save a lot of calories. If you’re worried about drinking too much, stick to spritzers. Mixing some sparkling water with your white wine means you can drink twice as much without having to worry about the calories.