Go Nuts!

Several recent studies have shown that if you’re trying to lower your risk for diabetes or heart disease, or if you want to lower your blood pressure or lose some weight, nuts can prevent unwanted pounds—and more.

Some of the studies are supported by the Peanut Institute, but several others, including one recently published in the journal Circulation, found that certain nuts appear to have major health benefits due to the kinds of fats they contain.
1. Almonds. People who ate a handful of almonds a day for just one month were able to lower their bad-cholesterol levels, thanks to these nuts’ monounsaturated fats, which can also be found in other nuts, olive oil, and avocados.
2. Walnuts have heart-healthy omega-3 fatty acids.
3. Pistachios have plant sterols that lower bad-cholesterol levels.
4. Peanuts. Although they are not really nuts—they’re actually legumes (beans)—they are good for lowering total-cholesterol levels.
5. Hazelnuts had the best ratio of good fat to bad and were found to protect against both cancer and heart disease.
6. Pecans also lower total-cholesterol levels.
If your favorite nut didn’t make the “top six” list, don’t worry—most nuts contain similar good fats. But remember, because nuts are high in fat, more isn’t always better. The trick in all this is to watch your serving size—which is about eight to 10 nuts—just a handful.