5 Nuts to Add to Your Diet

Nuts are among the healthiest foods to incorporate into your diet. They are full of vitamins, minerals, and antioxidants, and are a tremendous source of healthy fats that work to protect the heart by reducing cholesterol and hypertension, and they build healthy immune and nervous systems. While nuts can be high in calories, eaten in moderation they are an excellent source of protein and make a healthful grab-and-go snack. Here are five to enjoy.

1. Walnuts

Walnuts may be the superstar of healthy nuts. They are full of antioxidants — one study showed they contain more than blueberries — and are a rich source of heart-protective omega-3 fatty acids. They lower total and so-called “bad” LDL cholesterol, work to preserve bone, and even may slow the growth of malignant tumors of the breast and prostate. They’re also a star at the table: Stir them into pancake or muffin batter, toss them into salads, or use them in cookies. For a scrumptious and healthy cookie recipe that uses a whopping cup of walnuts, try these: Whole Grain Peanut Butter Chocolate Chip Cookies.

2. Pistachios

When it comes to battling bad cholesterol, the pistachio is the champion of nuts. While all kinds of nuts help lower cholesterol, pistachios reduce the amount of oxidized “bad” cholesterol, which is considered more deadly than simply elevated cholesterol because it speeds up the formation of plaque deposits in arteries, a Penn State University study found. Like walnuts, pistachios also are versatile in the kitchen. Throw a handful in your stir-fry, crush them for a fish coating, or sprinkle them over your pasta. Also, consider whipping up Pistachio Muffins; the little green nuts are mixed in and sprinkled on top. Go here for the recipe.

3. Almonds

While almonds have been known as a good source of vitamin E, magnesium, and potassium, a study published several years ago in the Journal of Agricultural and Food Chemistry found they contain levels of antioxidants comparable to amounts found in green and black tea and broccoli. Catechin, epicatechin, and kaempferol, the main antioxidant compounds found in almonds, offer the greatest degree of cell death protection from oxidants, researchers reported. For a delicious snack, try making Almond-Honey Power Bars. Go here for the recipe.

4. Pecans

In addition to its cholesterol-lowering powers, the pecan may protect the nervous system by delaying the progression of age-related motor neuron degeneration, according to a study published earlier this year in Current Topics in Nutraceutical Research. Researchers suggested vitamin E, an antioxidant found in pecans, may be the key factor. Previous studies have shown that antioxidants help fight Alzheimer’s and Parkinson’s diseases. For some pecan-rich recipes like Lemon Pecan Green Beans and Pecan-Crusted Trout, go to ILovePecans.org.

5. Brazil nuts

Brazil nuts are a rich source of magnesium, one of the minerals that regulate blood pressure. In addition to heart health, Brazil nuts also may play a role in protecting the prostate. The nuts contain another mineral, selenium, a lack of which has been linked to prostate cancer. Stanford University researchers found that men diagnosed with prostate cancer had much lower selenium levels than healthy men years before their cancer was diagnosed. High blood levels of selenium were associated with a four to fivefold decrease in the odds of developing prostate cancer, researchers discovered. Two freshly shelled Brazil nuts provide the recommended daily amount of 200 mcg of selenium.