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.

Almonds

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Almonds

Studies show that a handful a day–about 23 almonds–can help lower LDL cholesterol levels and fight inflammation.

Brazil Nuts

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Brazil Nuts

They pack a punch of selenium, a mineral and antioxidant that may help prevent certain types of cancer. 

Cashews

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Cashews

High in oleic acid, a monounsaturated fat also found in olive oil, cashews may help reduce blood pressure.  

Chestnuts

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Chestnuts

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.

Hazelnuts

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Hazelnuts

They’re an excellent source of vitamin E, dietary fiber, magnesium, and a heart-healthy compound called proanthocyanidin. 

Macadamia Nuts

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Macadamia Nuts

They are one of the few plant sources of palmitoleic acid, which helps lower cholesterol and reduce risk of heart disease.  

Peanuts

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Peanuts

Studies show that eating peanuts and peanut butter can lower cholesterol levels and triglycerides, decreasing your risk of heart disease.   

Pecans

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Pecans

They’re rich in vitamin E, flavonoids, and plant sterols, natural compounds that help lower cholesterol.    

Pine Nuts

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Pine Nuts

Each tiny kernel packs a surprising amount of vitamin E, manganese, copper, and magnesium.

Pistachios

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Pistachios

They’re rich in carotenoids, including beta-carotene and lutein. 

Walnuts

Photo: Oxmoor House

Walnuts

Studies show that walnuts can increase good cholesterol and decrease the bad kind. 

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