Go Nuts!

Last week’s poll questioned your knowledge on nut health. Many of you know, as shown below in the results Table 1, that nuts are high in fat, protein, and calories, and generally are not bad for heart health. In fact, many nuts are believed to be beneficial for heart health. Table 2 shows the calories, protein, and fat per one ounce serving of several types of nuts.

So what makes nuts heart healthy? Even though nuts are high in fat they are generally low in saturated fats. Nuts are higher in unsaturated fats, including omega-3 fatty acids, which helps lower LDL “bad” cholesterol. Most of the carbohydrates in nuts are in the form of fiber. Fiber helps to lower cholesterol levels, and helps you feel full so you’ll eat less. Nuts have vitamin E which helps stop the development of plaque in the arteries. Plaque development leads to blocked arteries that lead to heart attacks and coronary heart disease. Plant sterols found in many nuts help lower cholesterol. L-arginine in nuts makes arteries more flexible and less prone to blood clots.

While nuts can be very healthy, since they are high in fat they are high calorie and should be eaten in moderation. Buy unroasted or dry roasted nuts that do not have extra oils added to them. Choose unsalted or lightly salted nuts to avoid excess sodium intake. Try using a sprinkle of nuts to add a crunch to yogurt or in salads.

Table 1: Nuts are….
	%
High Carbohydrate	9
High Protein	90
High Fat	72
Low Fat	9
Low Calorie	0
Bad for Heart Health	0

Table 2: Nut Nutrition Data
Nuts	Calories (per 1 oz)	Protein (g)	Fat (saturated) (g)
Almonds	160	6	14 (1)
Brazil Nuts	190	4	19 (5)
Cashews	160	4	13 (3)
Hazelnuts	180	4	17 (1.5)
Macadamias	200	2	22 (3)
Peanuts	170	7	14 (2)
Pecans	200	2	20 (2)
Pine Nus	160	7	14 (2)
Pistachios	160	7	14 (2)
Walnuts	190	4	18 (1.5)