Healthy Nuts: An A-Z Guide
Despite what fat-phobes may think, nuts are not a dietary no-no. These healthy-fat power players offer a satisfying crunch and a variety of health perks. Here’s a rundown of some of the best (and tastiest!) options.
Studies show that a handful a day–about 23 almonds–can help lower LDL cholesterol levels and fight inflammation.
They pack a punch of selenium, a mineral and antioxidant that may help prevent certain types of cancer.
High in oleic acid, a monounsaturated fat also found in olive oil, cashews may help reduce blood pressure.
Chestnuts contain a high amount of starch and little oil–1 ounce contains just 0.5g total fat. They also offer a healthy dose of potassium.
They’re an excellent source of vitamin E, dietary fiber, magnesium, and a heart-healthy compound called proanthocyanidin.
They are one of the few plant sources of palmitoleic acid, which helps lower cholesterol and reduce risk of heart disease.
Studies show that eating peanuts and peanut butter can lower cholesterol levels and triglycerides, decreasing your risk of heart disease.
They’re rich in vitamin E, flavonoids, and plant sterols, natural compounds that help lower cholesterol.
Each tiny kernel packs a surprising amount of vitamin E, manganese, copper, and magnesium.
They’re rich in carotenoids, including beta-carotene and lutein.
Studies show that walnuts can increase good cholesterol and decrease the bad kind.