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Healthy Nuts: An A-Z Guide

Updated June 09, 2014
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.
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Almonds

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

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Brazil Nuts

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

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Cashews

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

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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.

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Hazelnuts

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

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Macadamia Nuts

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

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

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Pecans

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

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Pine Nuts

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

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

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Walnuts

Photo: Oxmoor House
Studies show that walnuts can increase good cholesterol and decrease the bad kind. 
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