Nuts are healthy despite their high fat content, as they contain healthy polyunsaturated and monounsaturated fats. They are a good source of plant protein, fiber, minerals, and vitamins, and may reduce the risk of heart disease and high blood pressure. A handful per day is recommended.
Walnuts are considered to be high in fat, but they are also believed to be extremely healthy as they do not contain any saturated fat. Studies have suggested that nuts are beneficial foods for reducing the risk of heart disease and perhaps conditions such as high blood pressure. The fat found in nuts is the healthy polyunsaturated and monounsaturated kind rather than artery-clogging saturated fats and that’s why nuts are considered healthy despite their high fat content. The important thing to remember is the serving size. Nuts should be eaten in small amounts of no more than a handful per day.
A handful of nuts may not seem like a sufficient snack, but if more food is needed, nuts can be eaten with something else, such as a serving of fruit. Nuts are considered healthy as a plant protein source and can be used in main dishes such as chips or in stews. Nuts mixed with whole wheat bread cubes can make a satisfying, crunchy topping for a baked casserole. A handful of toasted walnuts can add crunch to a salad or fish soup. Lightly toasted walnuts or walnuts served over unsweetened applesauce can make a nutritious yet satisfying dessert.
The fat in nuts is believed to be rich in omega-3 fatty acids. Walnuts are said to be especially high in these important fatty acids, but all nuts are considered healthy due to their protein, fiber, minerals, and vitamins. The body needs food sources for omega-3 fatty acids because it cannot produce these necessary acids on its own.
Another reason nuts are considered healthy is that the fat in them is believed to reduce unwanted levels of low-density lipoprotein (LDL) cholesterol in the body, which can reduce the risk of blood clots that cause heart attacks. Some studies have also suggested that eating small amounts of unsalted nuts on a regular basis may help lower blood pressure. Walnuts are also a source of vitamin E, fiber, folate, and antioxidants, as well as minerals like magnesium, zinc, and copper.
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