Healthy Fat Choices

23 02 2011

Research has shown the benefit of adding nuts to our diets.  Here are five nuts you should consider eating.

1. Almonds: Probably the most-studied nut for heart health.  The protein, fiber, and monounsaturated fatty acid components of almonds can improve cardiovascular function. The fiber in almonds can also block some of the fat calories from being absorbed.

2. Hazelnuts: Research shows that it is best to consume hazelnuts whole because many of its antioxidants are located in the hazelnut skin.

3. Pecans: Research published in the Journal of Agriculture and Food Chemistry (June 2004) found that pecans rank highest among all nuts and are among the top category of foods to contain the highest antioxidant capacity.

4. Pistachios: Pistachios are suggested to have anti-inflammatory properties according to a recent study.

5. Walnuts: In addition to antioxidants and essential ALA/omega-3 fatty acids, a handful of walnuts are also a good source of magnesium (45 mg) and phosphorus (98 mg) – both important minerals involved the body’s processes and necessary for achieving optimal wellness.

© Randy Bird, MS, RD, CSSD, CSCS, 2011.





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