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The Benefits of Nuts

Nuts were thought to be diet taboo during the low-fat era. However, now these nutrient-packed, high in good fat and calorie, nuts are making a comeback as a top heart-healthy snack. They are appetizing, low in sodium, have high fiber and protein content, and contain no cholesterol or trans fat. In addition, their low sugar content makes them ideal as a snack for diabetics, who have a higher chance of developing heart disease.

Nuts are full of omega-6-fatty acids and monosaturated fatty acids, both of which lower the bad LDL cholesterol. One study found that those who ate nuts at least twice a week had 30% less chance of gaining weight compared to those who did not eat nuts. Nuts are also filled with heart-protecting effects through the high content of antioxidants, which slows the development of atherosclerosis. Nuts contain essential B vitamins and minerals like calcium, potassium, and magnesium. These minerals all play a part in regulating blood pressure and help to decrease stroke risk.

Be sure to keep an eye on how much nuts you eat because they are high in calories (around 160-200 calories per ounce). According to experts, taking 7.5 ounces of nuts, seeds, and legumes a week is more than enough. It is best to take unsalted and fresh nuts to ensure highest nutrient-content.

SOURCE: Health.com

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