Eating This Fatty Snack Can Protect Your Heart and More

Eating This Fatty Snack Can Protect Your Heart and More
Posted By Dr. Mercola | March 29 2012 | 32,212 views




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A recent study revealed that nut eaters gain several health benefits compared to non-nut eaters, including lower weight and systolic blood pressure, decreased waist circumference, and a lower risk of diabetes and metabolic syndrome
Nuts are excellent sources of antioxidants, vitamins and minerals, and they can boost your heart health and your overall health
Choose nuts that are organic and raw; avoid those that are irradiated, pasteurized or coated in sugar
Most almonds sold in the United States are pasteurized, but can still be labeled raw; it is still possible to purchase raw almonds in the U.S., but it has to be done very carefully from vendors selling small quantities that have a waiver from the pasteurization requirement

By Dr. Mercola

If you're looking for a nutritious, quick snack, nuts (raw, organic and in moderation) are a near perfect option.

With healthy fats, fiber, plant sterols and many vitamins and minerals, nuts pack a powerful nutritional punch, all wrapped up in a tiny bite-sized package.

In fact, a recent epidemiologic study revealed that nuts offer many benefits for your health, even reducing your risk of serious chronic disease.

Nuts Support Heart Health, Lower Diabetes, Metabolic Syndrome Risk


Which Nuts are Healthiest?

You can't really go wrong when choosing nuts to eat, as long as you pay attention to quality. By this I mean look for nuts that are organic and raw, not irradiated or pasteurized (see below for more details). One exception is peanuts, which I typically avoid, and which are technically in the legume family. Along with being one of the most pesticide-laden foods you can eat, most peanuts are also contaminated with aflatoxin, a carcinogenic mold. My favorite nuts are pecans, walnuts, almonds and hazelnuts. Generally speaking, each type of nut will offer a slightly different mix of nutrients for your health. For instance:

Almonds: One of the healthiest aspects of almonds appears to be their skins, as they are rich in antioxidants including phenols, flavonoids and phenolic acids, which are typically associated with vegetables and fruits. As the Almond Board of California reported, a study in the Journal of Agricultural and Food Chemistry even revealed that a one-ounce serving of almonds has a similar amount of total polyphenols as a cup of steamed broccoli or green tea.iv
Walnuts: Walnuts are good sources of plant-based omega-3 fats, natural phytosterols and antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable."v Plus, walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well.
Pecans: Pecans contain more than 19 vitamins and minerals, and research has shown they may help lower LDL cholesterol and promote healthy arteries.
Brazil Nuts: Brazil nuts are an excellent source of organic selenium, a powerful antioxidant-boosting mineral that may help prevent cancer.