nuts are good sources of fat, fiber and protein. Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat.

Nuts also contain a number of vitamins and minerals, including magnesium and vitamin E.

Almonds may improve cholesterol levels. A number of small studies have found that eating an almond-rich diet can reduce “bad” LDL cholesterol, total cholesterol and oxidized LDL cholesterol, which is particularly harmful to heart health.

pistachios may help improve other risk factors for heart disease, including blood pressure, weight and oxidative status. Oxidative status refers to blood levels of oxidized chemicals, which can contribute to heart disease.

cashews may increase blood sugar in people with metabolic syndrome. However, more studies are needed to confirm this effect

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