I'm sure you have heard the benefits of adding various nuts to your diet. However, nuts get a bad rap for being high in fat, so many folks tend not to include them in their diet. New studies conducted by the FDA have now shown that the fat contained in nuts may be heart healthy. This is because the fat is mainly made up of monounsaturated and polyunsaturated fats - both of which are shown to lower levels of LDL or "bad cholesterol."
All nuts are not created equal and there are several that fall under under the good fat category:
Almonds - one of my all time favorites, these contain vitamin E and also make for a great snack as they are known to make you feel more satisfied between meals.
Pecans - these have some of the highest levels of phytosterols which help protect against cardiovascular disease.
Pistachios - these are very yummy and are high in lutein which helps protect eyes against macular degeneration.
Walnuts - these contain a high level of the omega-3 fatty acid ALA. ALA is known to decrease inflammation. Walnuts are also known to increase HDL or "good cholesterol."
Hazelnuts - these contain high levels of folate (B vitamin) as well as some calcium, magnesium, and potassium.
Peanuts - the most common nut contains resveratrol which is known to protect against heart disease.
The nuts to avoid include macadamias, cashews, and Brazil nuts. They are high in saturated fats which we know isn't good for the heart. Mixed nuts are also a no-no as many companies package them with extra oil and salt.
When you purchase nuts, the best way to get them is raw and you can typically find them in health food stores like Trader Joe's.
image credit: sxc.hu
{ 5 comments… read them below or add one }
I love my some nuts! Almonds, walnuts and pecans are my favs! So easy to just pop in your mouth! Great post about the benefits! Thanks
Cashews are on the list of nuts to avoid… SAY IT AIN’T SO!! =)
good to know – i just bought some raw cashews – thank goodness i didn’t buy a lot!
I understand why one would “black list” a group of nuts because of saturated fats, but don’t over look the benefits!
Brazil nuts- high in selenium which help neutralize harmful free radicals that can cause breast cancer, colon cancer, etc.
Cashews- have high amounts of iron…keeps those cells producing hemoglobin!
As with any food, moderation is the key! Nuts are a wonderful snack, as you’ve mentioned, and help keep that ‘crunch’ in our daily lives…which deters my hand from the potato chip bag.
Give tamari almonds a try too. They usually don;t have any added salt or sugar. A clean eating A+