Nuts don't cause high cholesterol and in fact play a role in keeping blood cholesterol at a healthy level by lowering "bad" LDL cholesterol. Nuts are a nutritional powerhouse thanks to the fiber and healthy fats they contain, so are a good component of a healthy diet, especially when eaten judiciously.
Types
If you want to add nuts to your diet, you can choose from many kinds. The Harvard Medical School recommends eating at least two servings a week of almonds, pistachios, walnuts, cashews, filberts or Brazil nuts. Peanuts, although technically legumes, also made the list of healthy nuts, so add peanut butter and jelly sandwiches on whole wheat bread to your list of healthy foods. Walnuts are an especially good choice, as they contain omega-3 fatty acids that can help to protect your heart.
Basic Nutrition
Nuts contain between 160 and 200 calories per ounce. They have a fairly even balance of carbohydrates and protein, with 1 oz. of almonds containing 6 g of both. An ounce of nuts can contain more than 3 g of fiber, an important component of a healthy diet. Most of the calories in nuts come from healthy monounsaturated fat. While all nuts have a considerable amount of fat, some, such as pecans, are particular high in it. None of the fat in nuts comes from cholesterol, since only animal products contain cholesterol.
Benefits
According to the Linus Pauling Institute, people who eat nuts five times a week have a lower risk of heart disease. Nuts are not only high in monounsaturated fat, but also contain fiber and phytosterols, a compound that can help prevent the absorption of cholesterol.
Nuts also might help to prevent weight gain. This seems counter-intuitive, since nuts are high in calories and easily can be consumed in excess. However, people who eat nuts regularly often weigh less than those who do not, which might be due to the protein and fiber in nuts, which can help to induce a feeling of satiety.
Uses
There are many ways to incorporate nuts into your diet. Keep a variety of nuts on hand so that they are easily accessible. You can sprinkle them on cereal, add them to muffins and other quick breads or put them in a salad. You also can incorporate them into main dishes by topping pasta with a walnut-basil pesto or using them as a crunchy coating for baked chicken breasts. You also can simply eat a handful of them as a snack.
Nut butter can help you to add nuts to your diet, since you can use it as a spread on sandwiches, add it to smoothies or use it in cookie dough.
Warning
Although nuts are healthy, they can contribute to obesity if consumed in excess. Obesity is linked to a number of health problems, including heart disease. Keep yourself from overindulging by dividing nuts into 1 oz. servings so that you are aware of exactly how many calories you are consuming. Beware of eating high-calorie foods such as bakery muffins just because they contain nuts, as the foods might contain unhealthy ingredients.
