NUTRITION: Health nuts
By Susan Carvell | Photographed By Darl Bickel

Here's a snack your heart will go nuts for. Large numbers of scientific studies have shown that eating small amounts of nuts each day may help reduce the risk of heart disease. Nuts are superior sources of protein, monounsaturated fats (the kind your heart loves) and minerals. Just remember that it only takes a small amount to satisfy your daily requirement - a one-ounce serving of raw, unsalted nuts should just about do it. To get you started, here are some specifics on some of the healthiest varieties.
« Almonds • 24 whole nuts • 160 calories • 6 grams of protein • Excellent source of magnesium, potassium, manganese, copper, vitamin E, selenium and calcium. Rich in fiber and artery-clearing monounsaturated fats.
Peanuts » • 28 whole nuts • 170 calories • 7 grams of protein • While technically not a nut, but a legume, peanuts are a good source of high-quality protein and fiber. A Pennsylvania State University study showed that a diet that included peanuts reduced the risk of heart disease by 21%.
« Walnuts • 14 halves/28 quarters • 190 calories • 4 grams of protein • Full of heart-healthy omega-3 essential fatty acids that aid in reducing cholesterol and inflammation associated with arthritis, eczema and psoriasis. Rich in antioxidant polyphenols.
Brazil Nuts » • 8 whole nuts • 190 calories • 4 grams of protein • Dense in nutrients and protein, these nuts also contain the antioxidant selenium, which has been shown in studies to help prevent breast cancer.
« Cashews • 18 whole nuts • 160 calories • 4 grams of protein • While lower in fat than most nuts, cashews are a storehouse of the same heart-protecting fats found in olive oil. You'll also find copper, magnesium, zinc, iron and biotin.
Pistachios » • 46 whole nuts • 160 calories • 7 grams of protein • A good source of plant sterols, which have been proven to help limit the body's absorption of cholesterol. In addition, they are high in the monounsaturated fats that contribute to a healthy heart.
« Pecans • 20 halves • 200 calories • • 3 grams of protein • An excellent source of more than 19 vitamins and minerals including vitamin E, calcium, B vitamins and zinc.