Originally published June 26 2005
Handful of nuts great for a healthy diet
by Mike Adams, the Health Ranger, NaturalNews Editor
Even though nuts are high in fat, djournal.com reports they are part of a healthy diet because most of the fat is healthy mono-unsaturated fat that can help lower blood cholesterol.
Enjoy a handful of nuts as a healthy part of your diet.
It's true nuts are high in fat, but most of the fat is healthy mono-unsaturated fat that can help lower blood cholesterol.
Because nuts come from plants, they are cholesterol free and provide one of the best sources of plant protein.
In addition, nuts are a good source of dietary fiber and many of the heart disease fighting vitamins, minerals and phytochemicals.
Research shows that many different nuts exhibit a reduced risk of some cancers and help to lower high blood pressure (as in the Dash Diet).
Nuts come from many different plant families and are classified as either tree nuts (a one-seeded fruit in a hard shell) or peanuts (a member of the legume family).
Using nuts as a snack can help satisfy your hunger but to avoid weight gain, you must control your serving sizes.
Suggested servings are about one to two ounces a day.
To help reduce sodium and added fats in the diet, avoid salted, oil-roasted nuts.
Look in the baking aisle or produce section of the grocery store for unsalted, dry roasted or unprocessed nuts.
Because of their high fat content, nuts will easily spoil.
They should be stored in sealed containers in a cool, dry place for no longer than two weeks.
Unshelled nuts will keep from two months to a year in the refrigerator and a year or more in the freezer.
Shelled nuts store in the freezer for up to two years.
In a small bowl, combine the apples, figs and celery.
Serve on separate plates topped with almonds and garnished with grated carrots.
Tali Landrum, R.D., L.D., is a clinical dietitian at North Mississippi Medical Center.
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