A Daily Handful of Nuts is Good For You

Many studies have shown that nuts have lots of protein, fibre, healthy monounsaturated fats, vitamins, nutrients, and antioxidants... they are also thought to have powerful cholesterol-lowering benefits.

Although most nuts appear to be generally healthy, some nuts such as: Walnuts, almonds and hazelnuts, have more heart-healthy nutrients because they have high levels of omega-3 fatty acids and may slow down the growth of plaques in the arteries and prevent blood clots.

Pecans and other nuts appear to be quite heart healthy, even the peanut which is technically a legume, like pea, bean or lentil, and eating one ounce of unsalted raw or dry-roasted nuts daily, rather than those cooked in oil... can reduce your risk of heart disease.

There are a number of studies that looked at the effects of eating a handful of walnuts each day in addition to a healthy diet, and the researchers found that on average, people who ate the walnuts had an increase in their good HDL cholesterol and a drop of 10% in their bad LDL cholesterol levels.

Not all nuts offer equal benefits. The FDA cut Brazil nuts, macadamia nuts, cashew nuts, and some varieties of pine nuts from the qualified health claim. This is because of their high fat content. But in moderation, even these nuts may have some of the same benefits.

All nuts contain fibre, which helps lower your cholesterol and the good fats in nuts both monounsaturated and polyunsaturated fats lower bad cholesterol levels and is thought to play a role in preventing diabetes.

Nuts also contain Vitamin E that appear to help stop the development of plaque so this improves the health of the lining of your arteries. Some nuts contain plant sterols, another substance that can help lower your cholesterol.

Generally speaking: most nuts appear to be healthy, though some more so than others. Walnuts are one of the best-studied nuts, and it's been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy.

A daily handful of nuts is good for you... so make sure to eat them raw and unsalted, you could end up cancelling out the heart-healthy benefits of nuts if they are covered with chocolate, sugar or salt.

Amazing Raisin Cake Recipe

8 oz. butter or margarine

1 cup honey

3-4 eggs

12 oz. plain flour

1 tsp. baking powder

A pinch of salt

Vanilla essence

3 oz. chopped almonds

6 oz. chopped raisins

Milk to mix

Cream fat until soft, then beat in honey gradually. Add beaten eggs a little at a time and mix very thoroughly. Sieve dry ingredients and add with a few drops of essence and the nuts and raisins; add a little milk if required. Put in a prepared tin and bake in a slow oven (300 F.) for about 2 hours.

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A daily handful of nuts is good for you

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Last updated May 5th 2019