In study after study, the results are the same: Eating nuts helps prevent cardiovascular disease. In fact, the combined results of four huge studies, including more than 170,000 men and women, show that munching on nuts on all or most days of the week cuts the risk of heart attack by an incredible 35 percent, says the Healthy Heart Miracle Diet. Nuts are a great healthy snack for other reasons as well. Here are four nuts to choose depending on your nutrition goal:
Pistachios for a satisfying snack
If you are really hungry, crack open some pistachios. Not only is it fun to crack the shells, you will also get more pistachios in a 1-ounce serving than any other nut: 49 pistachio kernels versus 23 almonds, 14 walnut halves, or 18 cashews. Check out how pistachios compare to other nuts in this chart or try pairing pistachios with different foods for a delicious snack.
Pine nuts for appetite suppression
These little treats, though high in oil, have been studied for their appetite suppressing qualities. Throw some in a salad or top your pasta with some pesto.
Almonds for weight loss
If weight loss is your goal, try a handful of almonds. WebMD reports that several studies on almonds showed that, even when calorie counts are the same, diets that included almonds seemed to help people shed more pounds.
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Walnuts for omega-3s
Walnuts are one of the few non-fish sources of this beneficial nutrient. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that is similar to the one found in salmon and herring. Lightly toasted walnuts are delicious on salads.
Warning: Don't go too nuts.
Nuts, in general, are calorie dense—160-200 calories per ounce—enjoy in moderation.
Source: Webmd.com, Sciencedaily.com, Heart Healthy Miracle Diet