Nuts are healthy and research has shown that people who eat nuts regularly have a lower risk of heart attacks and developing heart disease compared to people who rarely eat them.

So if you're not eating your nuts, get cracking.

Why Are Nuts So Good For You?

Nuts are a high fat food – approximately 80 percent of their kilojoules come from fat. Most of the fats in nuts are unsaturated fats which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.

Also studies show that omega 3 fatty acids, found in nuts like walnuts, have a preventative effect on erratic heart rhythms and also have an anti-thrombotic effect, which may prevent blood clots.

Nuts are one of the best plant sources of protein and also contain fibre. Each nut type is packed with its own specific mix of other healthful nutrients, like vitamin E, selenium, folic acid, potassium and magnesium. Vitamin E and selenium are powerful antioxidants that neutralise free radicals and protect healthy cells. Additionally nuts contain other beneficial compounds like plant sterols and phytonutrients, which also contribute to heart health.

The Bottom Line
Having a small handful of nuts (25g) a few times a week, within a nutritionally balanced diet will boost your health.

But, it's vital to remember that nuts are energy dense and that simply adding them to your diet could result in weight gain. About 15 cashews have approximately 760 kilojoules and simply adding this to your daily intake, could lead to weight gain.

So, rather replace other foods that are high in saturated fats with nuts. For example, use nuts instead of meat in a main dish or replace the cheese in salads with nuts, every now and then. Snack on a small handful of nuts instead of chips or chocolate.

Nuts are nutritious and tasty and should form part of healthy diet, but they're also moreish, so avoid overeating them.

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