Go Nuts! (How to Eat Healthy for Cardionutrition)

What nuts are the healthiest for you?  Which nuts contain omega-3 fats and which nuts are best for weight loss?  Are peanuts healthy? 

Walnuts are highest in the beneficial omega-3 fats, and pecans are loaded with antioxidants. Brazil nuts are the single best dietary source of seleni­um—a powerful mineral for warding off chronic diseases like diabetes. Almonds are especially high in fiber and calcium and have been shown to lower cholesterol and blood sugar. Pistachios are rich in antioxidants and raise your good or HDL cho­lesterol, while sunflower seeds help to lower bad cholesterol. Among the nuts, chestnuts are lowest in calories and fat, yet high in fiber. Cashews are rich in copper and zinc, but not quite as healthy as other nuts. Peanuts are actually a legume not a nut, so the health benefits of peanuts do not measure up to the tree nuts mentioned above. Still, lightly salted pea­nuts are okay as an occasional snack (say when you are trapped in the middle seat of a crowded commercial airliner). Natural peanut butter dabbed on banana slices is a favorite on the O’Keefe breakfast menu.

Nuts are high in calories, so if you have a weight issue you need to be careful about sticking to about one serving (approximately 1/8 to 1/4 cup) of nuts per day. However studies show that people who eat two or more servings per week actually have lower rates of obesity than those who rarely eat nuts. A serving of nuts will increase satiety for hours, pre­venting cravings for junky snacks and thus may help prevent overeating. Shoot for about one small handful of mixed nuts daily, preferably unsalted or lightly salted. If you are an athlete and are burning a large number of calories by exercising vigorously, nuts are a great way to increase your intake of healthy calories. If you are underweight and need to regain strength and a few pounds, nuts are a wonderful solution.

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