(HealthNewsDigest.com) – ROCHESTER, Minn. – High-calorie, high-fat nuts are often on the “bad” list for dieters and those who are working to manage their weight.
It’s time to reconsider, according to the June issue of Mayo Clinic Health Letter. Nuts are packed with heart-healthy nutrients. With their significant nutritional value, they can be judiciously included in any diet as a protein substitute or a replacement for other, less healthy snacks.
Nuts are high in fat, which is why even small portions are high in calories. Consider that 33 almonds have 250 calories and 22 grams of fat. Just nine Brazil nuts have 279 calories and 28 grams of fat. But the majority of that fat is monounsaturated and polyunsaturated, the types that are likely key players in positive cardiovascular effects. Recent research shows that nuts:
- Lower cholesterol. Nuts are high in fiber, and diets high in fiber help lower cholesterol. Multiple studies have shown a relationship between regularly eating nuts and a cholesterol-lowering effect.
The American Heart Association recommends eating four servings of unsalted, dry roasted nuts each week. A typical serving size is 1.5 ounces, a small handful of nuts.
Mayo Clinic Health Letter is an eight-page monthly newsletter of reliable, accurate and practical information on today’s health and medical news. To subscribe, please call 800-333-9037 (toll-free), extension 9771, or visit Mayo Clinic Health Letter Online.
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About Mayo Clinic
Mayo Clinic is the first and largest integrated, not-for-profit group practice in the world. Doctors from every medical specialty work together to care for patients, joined by common systems and a philosophy of “the needs of the patient come first.” More than 3,700 physicians, scientists and researchers, and 50,100 allied health staff work at Mayo Clinic, which has campuses in Rochester, Minn; Jacksonville, Fla; and Scottsdale/Phoenix, Ariz.; and community-based providers in more than 70 locations in southern Minnesota., western Wisconsin and northeast Iowa. These locations treat more than half a million people each year. To obtain the latest news releases from Mayo Clinic, go to www.mayoclinic.org/news. For information about research and education, visit www.mayo.edu. MayoClinic.com (www.mayoclinic.com) is available as a resource for your health stories.
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