"Go Nuts!"

 

 

In the past, nuts were thought of as a high-fat, high-calorie food that should be avoided. Now, there’s good news for nut-lovers!  More and more research is showing the health benefits that nuts have to offer. One study found that people who eat nuts daily or more than once a day had a 59% lower risk of fatal coronary heart disease. ..........

Other studies have documented a 5-15% reduction in total and LDL cholesterol, without affecting HDL levels.

Other studies show that people who include peanuts or almonds as part of a calorie-controlled diet were better able to lose weight and maintain the loss than those who didn’t—and the diets with nuts and nut butters were more tasty and satisfying.

Eating small portions of nuts as a snack will curb your hunger and keep you satisfied for longer than high carbohydrate snack foods.

All nuts are low in saturated fat and high in unsaturated fats, the kinds that are good for your heart. Peanuts, almonds, and pecans are higher in monounsaturated fat (the same kind as olive oil), while walnuts are the only nut that contains omega-3 fatty acids—the same kind of “good” fat found in fish and fish oil.

It is best to choose a variety of nuts that are unsalted, without added oils or sugars. While most peanut butters have a small amount of hydrogenated oil added for improved texture, they are not a significant source of trans-fatty acids.

Nuts are also excellent sources of fiber and antioxidant vitamins that are also good for your heart. So go ahead and enjoy a handful of nuts everyday! Here are a few ideas to get you started:

• Sprinkle toasted nuts over hot cereal with some dried fruit and a drizzle of light maple syrup.
• Spread whole grain toast or crackers with peanut or almond butter.
• Crush nuts and add them to a mixture of bread crumbs and herbs as a tasty coating for chicken and fish.
• Make nut “croutons”—mix slivered almonds with a touch of olive oil, garlic salt, and parmesan cheese. Bake at 350° for 10-15 minutes until golden brown, tossing once. Sprinkle them on salads or cooked vegetables.