Nuts contain unsaturated fatty acids, which lower LDL cholesterol levels. Nuts also reduce the risk of developing fatal blood clots and improve the lining of your arteries. The type of nut isn’t that important, as most nuts are full of protein, omega-3 fatty acids, unsaturated fats, fiber, and vitamin E. Substituting nuts in place of saturated fatty foods is easy since nuts are affordable, easy to store, and easy to pack in lunches. Remember that nuts are 80% fat, thus high in calories, and should be eaten in moderation. The American Heart Association recommends eating four servings (1.5oz) of unsalted nuts, either raw or dry-roasted, each week. Walnuts, almonds, macadamia nuts, hazelnuts, and pecans are very heart healthy. Nut oil, a good source of omega-3 fatty acids and vitamin E, can be used in cooking, but can become bitter if overheated.
Mayo Clinic Staff. “Nuts and your heart: Eating nuts for heart health”. Heart Disease. Mayo Clinic, 19 Feb 2014. Web. 23 Jul 2015.