Nuts: A great source of healthy fats

If being healthy is important to you, you’re already aware of nuts’ amazing benefits. The healthy fats in these powerful little snacks are something you want. Like the avocado, nuts are a great source of healthy fats that you want to add to your diet. These small crunchy little treats can blow up your calorie intake if you are not careful.

Five nuts you want to eat

Pistachios are loaded with nutrients and antioxidants. Low in calories and high in HDL’s (healthy fats). According to, a 28 gram serving a day is a huge boost. It lowers blood pressure, helps lose weight, reduces heart disease, and may reduce blood sugar. Try a handful after a meal.

The walnut, like the pistachio, is a great heart-smart nut to add to your diet. The high levels of Omega-3 fatty acids will help with lowering your cholesterol and blood pressure. Walnuts will help improve your cognitive abilities. According to the National Institute of Health, Walnuts contain Vitamin E, which is a neuroprotective compound. Omega-3’s will also help slow the rate of bone density loss.

Cashews are also part of the tree nut family and contain Vitamin E and Magnesium. People suffering from Metabolic Syndrome will want to add cashews to their diet. It helps with blood pressure, increase the antioxidant potential in your diet, and increase blood sugar.

While not technically a nut, the peanut is actually a legume. It has most of the same health benefits as other nuts with high Vitamin E and magnesium levels. Peanuts are also great for lowering your risk of heart disease.

Macadamia nuts contain high levels of monosaturated fats, which is the good kind of fat your body needs. This very heart-friendly nut is part of the American Heart Association approved diet. If you have high cholesterol, the macadamia nut will help lower your cholesterol levels. Please consult your doctor before making changes to any diet you follow per the doctor’s recommendations.

Fun Facts

The pistachio has a few different names depending on where you go. In China, it is The Happy Nut. In Iran, it is The Smiling Nut or The Green Almond.
Over ninety-eight percent of pistachios for the United States are grown in California.
Iran is the largest grower of pistachios in the world. This tasty treat is one of the oldest flowering nut trees in the world. We have enjoyed it for over nine thousand years.

The Walnut tree traces its origins back to 7,000 BC. You’ll want to store these nuts in the refrigerator, as they can go bad after a few weeks.

Did you know the tiny cashew has not one but two days dedicated to this nut? April 21st is National Chocolate Covered Cashew Day. November 23rd is National Cashew Day. Apparently, they are so good they need two days to celebrate. The oil from the shell goes into brake linings and insecticides.

If you’ve ever been to Hawaii, you’ve seen macadamia farms everywhere. First introduced to Hawaii in 1881, they are the largest grower of macadamia nuts in the world. The first commercial planting of the macadamia nut was not until 1921. The shell of the macadamia is the hardest shell of all nuts.