The Mediterranean diet is more of a lifestyle change than a diet that you stop once you reach your goal weight. The diet focuses on fruits, vegetables, whole grains, nuts and seeds, and limits animal products such as meat and dairy. There is a variety of nuts you can eat on the Mediterranean diet that are heart healthy, reports the American Heart Association.
Walnuts
Walnuts contain the highest amount of alpha-linolenic acid, which is a type of omega-3 fatty acid only found in plants, reports California Walnuts. Walnuts are also high in antioxidants and contain 4 g of protein and 2 g of fiber per ounce. Walnuts can help lower cholesterol, protect bone health and increase blood flow for those with Type 2 diabetes. A 2001 study by Loma Linda University found those who ate a serving of walnuts regularly did not experience any weight gain.
Pistachios
Pistachios are another nut that provides multiple health benefits. They are high in antioxidants and healthy fats, which help lower your risk of developing cardiovascular disease and help maintain weight. According to Pistachio Health, 1 oz. of pistachios contains 3 g of fiber, and almost 90 percent of the fat in pistachios is healthy fat. Pistachios also contain 20 percent of the Daily Value of vitamin B-6 and 15 percent of thiamin.
Almonds
According to the Almond Board of California, among all other tree nuts, almonds contain the highest levels of protein, fiber, calcium and vitamin E. One ounce of almonds contains 6 g of protein, 3.5 g of fiber, 75 mg of calcium and 7.4 mg of vitamin E. As with many other nuts, almonds help maintain a healthy weight and help to prevent cardiovascular disease.
Cashews
Cashews are also a heart-healthy nut that provides 12 g of healthy fat per ounce and zero g of cholesterol. According to Organic Cashew Nuts website, cashews help to maintain a healthy weight when eaten in moderation. They also support healthy cholesterol, assist in the development of bone and connective tissues, and may help lower your risk of developing Type 2 diabetes. Cashews can also help kill bacteria in your mouth and reduce your risk of gallstones.
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