About Nuts

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Nut lovers rejoice! Your favorite snack may reduce the risk of heart disease.

Munch away on a handful of nuts and you may be reducing your risk of heart disease. That’s because nuts contain mostly unsaturated fats, which help protect against coronary heart disease. Unsaturated fats can improve HDL, or “good” blood cholesterol, levels. In contrast, saturated fats and trans fats raise LDL, or “bad” cholesterol, levels.

The U.S. Food and Drug Administration has agreed that a qualified health claim (“scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease”) can appear on the labels of certain nuts—peanuts, almonds, hazelnuts, pecans, pistachios, walnuts, and some types of pine nuts.

Although research suggests nuts are heart-healthy, they are high in fat and calories. Use them in small amounts and in combination with healthful foods. For example, sprinkle nuts on salad with fat-free dressing. When it comes to snacks and party foods, instead of chips and high-fat dip, opt for a handful of nuts or one of these nutty recipes.