Nuts and seeds make for a quick and easy snack -- and they are good for you, too. Although nuts vary slightly in the nutrients they contain, most are healthy. Nuts are especially good to prevent heart problems because they are rich sources of unsaturated fat, omega-3 fatty acids, fiber, vitamin E, L-arginine and plant sterols. Experiment with different kinds of nuts and recipes to get your daily dose of these heart-healthy nutrients.
Walnuts
Walnuts are particularly high in vitamin E, which helps to stop plaque from developing in your arteries, and in omega-3 fatty acids. You can eat walnuts with or without the skin, although the skin is said to be very nutritious. You can eat walnuts alone or try adding them to your favorite salad. A serving size is about 14 shelled walnuts.
Almonds
Almonds, rich in vitamin E, make a great snack or addition to salads. You can eat them whole or shaved for more versatility. Almonds also can help curb your appetite. Eat a serving of almonds when you start to feel hungry, to stop your stomach from rumbling and keep up your energy level. A serving is 1 oz. or about 24 whole almonds.
Macadamia Nuts
Macadamia nuts are high in both protein and monounsaturated fat. These nuts are often found in sweets, mixed with chocolate, but can be bought raw as well. You can also use macadamia nut oil for cooking. A 1-oz. serving is about 10 to 12 macadamia nuts.
Peanuts
Peanuts are not nuts -- they are actually legumes -- but are often grouped with nuts. Peanuts are rich in monounsaturated fat, anti-oxidants and folic acid. Because peanuts are a familiar food item, they may be easy to add to your diet. Look for natural versions of peanut butter, peanut oil and plain unsalted peanuts to get a jump start on adding nuts into your daily routine.
Sunflower Seeds
Sunflower seeds are rich not only in monounsaturated fats and protein but also in dietary fiber. Avoid the salted versions if you are on a reduced-sodium diet or have a history of heart disease. Sunflower seeds are great for topping off a salad or eating as a quick snack.
Cashews
These tasty nuts are a rich source of anti-oxidants and are lower in fat than most other types of nuts. Beware of salted versions; instead, try buying raw cashews and seasoning them with your own mix of herbs and spices at home. There are 16 to 18 cashews in a 1-oz. serving.
References
- "The Journal of Nutrition"; A Macadamia Nut-Rich Diet Reduces Total and LDL-Cholesterol in Mildly Hypercholesterolemic Men and Women; Amy E. Griel et al.; April 2008
- "The New York Times"; Nutrition: Study Finds Eating Nuts Helps Cholesterol; Roni Caryn Rabin; May 17, 2010
- University of Nebraska Cooperative Extension: Nuts for Nutrition; Alice Henneman; March 2004
- MayoClinic.com: Nuts and Your Heart: Eating Nuts for Heart Health; February 4, 2011
- Vegan and Vegetarian Health Guide: Nuts and Seeds
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