Nuts are a tasty, portable snack, and several varieties of nuts contain significant amounts of omega-3 fatty acids, a type of unsaturated fat that reduces blood pressure and your risk of cardiovascular disease, according to the American Heart Association. When choosing nuts to eat as part of your daily diet, select raw or dry roasted varieties without added salt or sugar, suggests MayoClinic.com.
Walnuts
Walnuts, a popular tree nut, improve cardiovascular function, reduce cholesterol levels and protect against gallstones and atherosclerosis. According to the World's Healthiest Foods, walnuts offer 2.27 grams of omega-3 fatty acids per 1/4-cup serving---more than 90 percent of the daily value. For another way to get your omega-3s via walnuts, try walnut oil. Although walnut oil does not contain the fiber present in whole walnuts, it is also a significant source of omega-3 fatty acids.
Pecans
Although pecans contain more than 70 percent fat, a 1-oz. portion of dry roasted pecans provides 0.3 g of omega-3 fatty acids, according to Tufts University. Research studies indicate that regularly consuming pecans reduces cholesterol levels and protects against cellular damage. The registered dietitian Leslie Beck recommends storing shelled pecans in the refrigerator or freezer; the high fat content makes them prone to going rancid at room temperature.
Pistachios
Snack on just 1 oz. of pistachios and you'll take in 0.1 g of omega-3 fatty acids, reports Tufts University. Consuming the antioxidants in pistachios regularly could lower LDL cholesterol levels, according to a research study described at an American Dietetic Association conference in October 2008.
Macadamia Nuts
Eating 1 oz. of macadamia nuts will provide 0.05 g of omega-3 fatty acids, along with significant amounts of the minerals manganese, copper and magnesium. Clinical research studies indicate that regularly consuming macadamia nuts reduces both total cholesterol levels and low-density lipoprotein, or LDL, levels, according to Natural News.
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