In the recent period, studies have shown that eating nutsdefend against heart disease, high blood pressure, and adult-onset diabetes. Now researchers consider that, rather than expanding your waistline, eating nuts may help you keep off the pounds. Here is a list of six important nuts:
Almonds
160 calories 14 g fat
Almonds have nearly nine times more monounsaturated healthy fat than dangerous saturated fat.. With a large amount of protein, fiber, calcium, and iron and no cholesterol, almonds are also one of the best sources of vitamin E, which protects against stroke and cancer.
Walnuts
190 calories 18 g fat
Walnuts are exclusive among nuts because they’re loaded with the same heart-healthy omega-3 fatty acids in salmon. Walnuts also have an abundance of polyunsaturated fat, which may protect against type 2 diabetes.
Pistachios
160 calories 13 g fat
These nuts seem to have the highest level of LDL-lowering plant sterols, thery are a great source of potassium. They are also high in monounsaturated fat, with nearly as much as almonds.
Peanuts
170 calories 14 g fat
Research finds that these legumes (because they’re not actually nuts) are a good choice for keeping cholesterol levels at the appropriate levels. They also provide more protein than true nuts do.
Hazelnuts
180 calories 17 g fat
Along with one of the highest ratios of good fat to bad, hazelnuts are filled with folate, a vitamin that protects against birth defects and, in many cases, cancer and heart disease.
Pecans
200 calories 20 g fat
These nuts are a good choice for fighting high cholesterol — they’re high in unsaturated fat and lower in bad saturated fat than other nuts.
