Ah, Nuts!

Nuts are among the healthiest foods you can eat, and they are my favorite protein-based snack because they are a good source of fat and fiber, which makes them filling. Walnuts rank up there with the best of them because they are a plant source of Omega-3 fatty acids and can help relax your artery walls after eating a high-fat meal. Check out my recipe for toasting walnuts on my website. (See below for the link.) Almonds, cashews, Brazil nuts, and pecans are also chock full of goodness. Here are the benefits of these nutritious nuts:

Walnuts are high in antioxidants and omega 3s. They may help to lower bad cholesterol (LDL) and raise good cholesterol (HDL), and may help to reduce inflammation.

Almonds help lower bad cholesterol and may help to reduce the risk of heart disease and benefit your microbiome by supporting the growth of beneficial gut bacteria.

Cashews help to raise good cholesterol and reduce blood pressure.

Brazil nuts are a rich source of selenium, which is a mineral that acts as an antioxidant and helps lower cholesterol. Just 4 Brazil nuts a month lowers cholesterol.

Pistachios contain 3 grams of fiber. They are an excellent source of copper, and have 20% of the Daily Value for Vitamin B6.

Pecans lower bad cholesterol, and like other nuts, they contain polyphenols, which are compounds that act as antioxidants to fight harmful free radicals.

If you are counting calories, nuts do not have as many as you think. In two studies, whole almonds and walnut pieces averaged 19% fewer calories than what was listed on the Nutrition-Facts label. This is because they are hard to chew and burn calories during digestion. Here is my rule of thumb for calorie-safe nut consumption: 14 almonds, 11 cashews, 28 pistachios, or 2 TB of a larger nut have approximately 100 calories or a little less. Count out your nuts and enjoy this filling snack!*

Replace croutons with walnuts on your salad, especially toasted walnuts. Toasting enhances their flavor. (Here’s the link to my recipe for toasting walnuts: https://lisaprincenutritionspecialist.com/healthy-recipes.)

When breading fish or chicken, instead of Panko or breadcrumbs, use chopped or sliced almonds. Add toasted walnuts to plain yogurt and fruit, or add pecans to your morning oatmeal. Let me know how you are incorporating more nuts into your meals and snacks.

*If you have high blood pressure, please buy no-salt-added nuts, or lightly salted, and be sure to avoid nuts with any kind of glaze that can have 2 or more teaspoons of added sugar per ounce.

I hope you enjoyed this blog. Thinking of you, Lisa! 💖