Best nuts for your diet
Almost all nuts are healthy choices to any diet. “Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.
You should know that the lowest-calorie nuts are almonds at 160 per ounce (23 nuts; 6 grams protein, 14 grams fat); pistachios (49 nuts; 6 grams protein, 13 grams fat); and cashews (16 to 18 nuts; 5 grams protein, 13 grams fat). Try to avoid nuts packaged or roasted in oil – eat them raw.
Best nuts for your heart
Walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of heart-healthy alpha linoleic acid which is a type of omega-3 fatty acid.
“Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.”
