Healthy Nuts: An A-Z Guide
January 17, 2013
Credit: Photo: Oxmoor House
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
Credit: 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
Credit: Photo: Oxmoor House
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
Credit: Photo: Oxmoor House
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
Credit: Photo: Oxmoor House
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
Credit: Photo: Oxmoor House
Studies show that walnuts can increase good cholesterol and decrease the bad kind.