| Sometimes the many delicious varieties of nuts have | | | | Nuts can be lightly toasted in the oven to enhance |
| been touted as unhealthy by dieters and those trying | | | | their flavor and then eaten alone. Do remember that |
| to eat better. However, numerous studies have | | | | eating nuts covered with chocolate or salt will be |
| shown that nuts give us a healthy source of fat | | | | quite tasty but will negate the healthy benefits. |
| along with a number of beneficial nutrients including | | | | Choose from tasty varieties like almonds, cashews, |
| vitamins E and folate, the minerals copper, | | | | filberts, hazelnuts, pecans, pine nuts, and walnuts. Dry |
| magnesium and potassium as well as phytosterols | | | | or honey roasted peanuts aren't actually nuts at all - |
| and fiber. | | | | they are legumes. |
| According to studies and research by the Linus | | | | Of course, as is the case with any food, too much |
| Pauling Institute at Oregon State University, | | | | of a good thing will end up doing more harm than |
| consuming one to two ounces of nuts daily along | | | | good. One ounce of nuts is equal to about a small |
| with a healthy diet can lower cholesterol levels and | | | | handful, and calories can quickly add up if you aren't |
| offer cardiovascular protection. The FDA, the U.S. | | | | careful with portion sizes. To keep yourself from |
| Food and Drug Administration has reported a positive | | | | mindlessly consuming too many nuts in one sitting, |
| relationship between consuming nuts and lowering the | | | | eat the shelled type which takes longer to eat. |
| risk of cardiovascular disease following the results of | | | | Fortunately, many of the health benefits from nuts |
| various clinical trials. | | | | come with eating as little as one ounce a day so you |
| Although doctors aren't precisely sure why or how | | | | won't have to worry about excess calories. |
| nuts can reduce cholesterol and protect the body | | | | Macadamia nuts and pecans are among the nuts |
| from the ravages of heart disease, they are | | | | containing the most calories with approximately 200 |
| developing several viable theories. Naturally, to get | | | | and 190 calories respectively for one ounce. |
| the most benefits from eating nuts you will have to | | | | Chestnuts contain the fewest at 70 per handful. |
| eliminate foods high in saturated fats or sugars. | | | | Pistachios, dry roasted peanuts, cashews, and raw |
| Substitute nuts for unhealthy choices like potato | | | | almonds contain about 165 calories for a one ounce |
| chips, fried foods, or fatty desserts. | | | | handful. |
| Adding Nuts to Your Diet | | | | Even though nuts are among the healthiest and most |
| Other than simply grabbing a handful whenever it's | | | | natural foods you could eat, many people have life |
| convenient for you, it's easy to incorporate healthy | | | | threatening allergies to nuts with an estimated one |
| nuts into your diet. Instead of using croutons, use | | | | percent of the population aware of their allergy. |
| nuts in your salads and sprinkle some on yogurt and | | | | Peanuts and tree nuts are the prime culprits for |
| on hot and cold cereals. Nuts can be baked into | | | | allergies and eating too many authentic Brazil nuts |
| breads, muffins, pancakes, waffles, and of course, in | | | | that are grown in selenium rich soil can cause |
| cookies and cakes. | | | | selenium toxicity. However, nuts remain one of the |
| Eat nuts with unsalted, unbuttered popcorn or add to | | | | easiest and tastiest snacks to enjoy and can become |
| pasta dishes, steamed vegetables, meats, and soups. | | | | a vital part of a heart healthy diet. |