Nuts make you fat...so the common wisdom goes. And they do, if you eat too many.

But 1 ounce (23 almonds, 8 - 13 walnuts, 14 hazelnuts, and so on) lower high triglycerides, lower LDL cholesterol, shrink your diabetes risk and your toxic abdominal fat, and lower blood pressure in people.  In fact, better than people eating a low-fat diet.

I would start by substituting nuts for chips, crackers or pretzels.  Move to sprinkling them on a salad.  And my favorite nut tip, from ChefMD's Big Book of Culinary Medicine: eat 10 walnut halves just before a fast food attack: the antioxidants in the walnut help to rust-proof your arteries, so the trans fats and sugar coming down the pipe don't hurt, and your arteries remain flexible.

 

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A 2008 study published in Archives of Internal Medicine showed added benefits when nuts were added as a fat source. Nuts (especially walnuts) are high in omega-3 fatty acids, which have many benefits for people with diabetes. Most nuts are also high in monounsaturated fats, which lower bad LDL cholesterol while simultaneously raising good HDL cholesterol and can help insulin sensitivity.

Nuts are also a concentrated source of protein, fats, and fiber, which makes them slower for your body to digest and very filling. One 2004 study published in the journal Diabetes Care of 58 adults with diabetes looked at the effects of eating a handful of walnuts each day in addition to a healthy diet. The researchers found that on average, people who ate the walnuts had an increase in their good HDL cholesterol and a drop of 10% in their bad LDL cholesterol levels.

Walnuts and Almonds Top the List

Walnuts received their own, separate qualified health claim from the FDA in 2004, stating that they may reduce the risk of heart disease.

Many studies show that almonds top the list for health benefits, along with walnuts. Like other nuts, they are high in protein, fiber, healthy monounsaturated fats, minerals, and other nutrients. They are also high in vitamin E, an antioxidant. Almonds are also a good source of calcium.

Of course, nuts need to be eaten in moderation and viewed as a total part of your fat and calories for the day. About a handful of nuts per day should do it.

And please leave the salted and roasted variety on the supermarket shelf! Although it's more effort, you are much better off with shelled nuts that you crack open yourself – so bring out your old nutcracker and get to work. The natural oils in nuts can turn rancid quickly once they are shelled. It will pay off in the long run: you won't be getting added sodium (bad for your heart!), and the nuts will be much fresher.

One Final Note

If you also added beans and avocados (again, in moderation) to your diet in addition to the above, you'd have a fantastic healthy diet roadmap! Beans are a great lean, high-fiber protein source, and avocados, although high in fat, have the same type of "heart-healthy" monounsaturated fat as nuts. « Collapse