Healthy Nuts

Looking for healthy nuts? Nuts are among the healthiest foods to eat. They are particularly effective in lowering the risks of heart disease. This is because of the healthy fat that is in nuts. This page contains health benefits of popular nuts.

A word of caution, nut allergies are among the most severe allergies a person can have. Be sure you don't have a nut allergy before you consume any nuts.

Almonds

Good: Almonds are considered one of the healthiest nuts to eat and personally one of my favorites. They are heavy in monounsaturated fats (good fat), which research suggests makes them a heart healthy nut by reducing the risk of heart disease, cholesterol, and diabetes. They are a good source of protein, fiber, as well as, vitamins & minerals such as, manganese, vitamin E, and magnesium.

Not so good: Do not consume too many or you’ll be getting too many calories and fat.

Preparation Ideas: They are great in a trail mix, salad, roasted in olive oil, or as organic almond butter for fruits or whole grain breads.

Good: They can help in the prevention of heart diseases because of their high content of monounsaturated fat (good fat). The most abundant minerals they possess are copper, magnesium, and calcium. Like most nuts they are a good source of protein, and compared to other nuts, they are low in fat and calories.

Not so good: If you are trying to lose weight they are high in carbohydrates, so it’s suggested to eat them in moderation.

Preparation Ideas: They are excellent for a trail mix or in a salad.

Good: They are a good source of monounsaturated fats and antioxidants, which promote heart health. Some of their more abundant minerals include, manganese, folate, niacin, and like most nuts have protein.

Not so good: People can have terrible allergies to them and they can be high in fat, salt, and calories. Eat them in moderation.

Preparation Ideas: Natural peanut butter (avoid the processed kind) is a great spread on many things like fruits, vegetables, and whole grain breads. Peanuts are excellent raw or in a trail mix.

Good: Pecans are a good source of monounsaturated fat, which is good for the heart. They provide a good source of manganese and protein.

Not so good: They are high in calories, so don’t overeat, and they can go bad quickly.

Preparation Ideas: They are excellent raw, on a salad, or in a trail mix.

Good: Studies suggest they can help improve your cholesterol and they contain good amounts of protein, vitamin E, and potassium.

Not so good: Like most nuts make sure you choose unsalted and they can be high in calories.

Preparation Ideas: They are great raw or roasted.

Good: They are one of the healthiest nuts to eat. They are off the charts with omega-3 fats, which can help with your heart, brain functioning, and cardiovascular disease. Walnuts are a good source of protein and manganese.

Not so good: They are high in calories, so overeating them can cause weight gain.

Preparation Ideas: They are good raw, in trail mixes, or on salads.

Healthy Beans and Legumes
Healthy Dairy
Healthy Drinks
Healthy Fruits
Healthy Protein Foods
Healthy Seeds
Healthy Spices, Herbs, and Oils
Healthy Vegetables
Healthy Whole Grains