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223 N. Van Dien Avenue Ridgewood, NJ 07450
201-447-8000
Mailing Address:
The Valley Hospital
223 N. Van Dien Avenue
Ridgewood, NJ 07450
Healthy Bites: September 2014
   

Benefits of Nuts

Nuts have gained in popularity over the last several years, as we learned they can be part of a ‘heart healthy’ diet. Nuts contain unsaturated fatty acids and can be used for snacks or meals, and their portability helps with busy lifestyles.

Studies have shown that eating nuts can lower low density lipoprotein (LDL) cholesterol levels. LDLs are the ‘bad cholesterol’ that settles in our arteries and is a primary cause of heart disease. Nuts may also reduce your risk of developing blood clots and appear to improve the lining of arteries.

Some of nuts benefits:
Omega 3 fatty acids – Shown to be beneficial for heart health and the best plant based source of Omega 3 fatty acids.

Fiber – All nuts contain fiber, which helps lower cholesterol and provide satiety (feeling of fullness) when eating.

Plant sterol – A substance that can help lower cholesterol and are naturally occurring in nuts.

Nuts are healthy, but nuts are 80% fat. Although nuts are a healthy fat, they are packed with calories and thus, their portions should be monitored, especially if weight control is a goal.

A serving of fat = 5 grams and 45 calories. The following are one serving:

6 almonds 2 Brazil nuts 3 Macadamia
6 cashews 2 whole walnuts 4 Pecan halves
10 peanuts 15 Pistachios
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