Do you enjoy a handful of nuts? Nuts are high in fat, but the fat in most nuts is healthy, monounsaturated fat, which can help lower blood cholesterol. Nuts are a good source of protein.

        Many people are surprised to learn how healthful nuts are. In fact, nuts are a great low-saturated fat, cholesterol-free source of many vitamins and minerals. Nuts also can add variety to eating plans by offering an alternative source of protein and giving foods a nice, crunchy texture.

        Once considered to be too high in fat to be of any health benefit, nuts are now recognized to help in reducing cholesterol. They have been shown to help reduce levels of artery-damaging LDL (low-density lipoprotein), the “bad” cholesterol.

        Nuts typically derive 80 percent to 90 percent of their calories from fat. The fat found in nuts is largely mono- or polyunsaturated, not saturated. Nuts are also helpful in lowering the risk of some forms of cancer and elevated blood pressure. Nuts are an excellent source of vitamin E, which protects against cell damage and prevents the oxidation of LDL cholesterol that is the first step toward atherosclerosis. Peanuts, almonds and pecans may be just what the doctor ordered.

        Consider adding the following to your diet:

        • Peanut butter provides protein, fiber, phytochemicals, phosphorus, vitamin E, folate and fat. One tablespoon of peanut butter has 95 calories, eight grams of fat, three grams of carbohydrate and five grams of protein. Peanuts are the most familiar “nuts” to Americans. Americans eat an average of 12 pounds of peanuts each year. The fat contained in peanuts is more than 85 percent unsaturated. A study published in the American Journal of Clinical Nutrition (December 1999) showed diets higher in monounsaturated fats from peanuts and peanut butter reduced the risk of cardiovascular disease by 21 percent, compared with the average American diet, whereas a low-fat diet reduced the risk by only 12 percent.

        • Almonds are regarded as the most nutritious of all nuts, containing about 18 percent protein. In many cultures, almonds are used medicinally to care for the nervous and digestive systems. A recent University of California, Davis study, published in the April 2001 issue of Cancer Letters, found that an almond diet significantly reduced the risk of colon cancer in rats.

        • Pecans are excellent sources of oleic acid, a monounsaturated fat. Monounsaturated fats such as oleic acid have a protective effect on the blood, lower total blood cholesterol, and preserve “good” cholesterol (HDL) that helps fight against heart disease. Pecans are rich in protein, potassium, zinc, vitamin E, magnesium, carbohydrates and folic acid. One tablespoon of pecans contains 45 calories.

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