Snack on walnuts for heart health

Sometimes you feel like a nut, and sometimes you don’t. But when you feel like reaching for a quick, healthful snack, think walnuts.

Walnuts were recently rated number one among their nutty peers. In a detailed comparison, researchers found that they provide more high quality antioxidants than any other nut. That’s more than pecans, peanuts, almonds, and pistachios.

The heat generated when roasting nuts may reduce the quality of their antioxidants. But walnuts are usually eaten raw or unroasted, so the effectiveness of their antioxidant treasure trove is preserved.

Walnuts are also an excellent source of protein, vitamins and minerals, and fibre. They’re rich in polyunsaturated fatty acids. Studies have shown that diets that contain walnuts can lower total and LDL (bad) cholesterol in the short term.

Nuts get a bad rap as a high-calorie food that results in weight gain. In fact, a 2009 study showed that women who ate nuts had a lower risk of weight gain and obesity, and that nuts may actually help with weight control.

Sprinkle toasted walnuts onto salads, and into stir-fries and pasta dishes. Eat just seven walnuts a day to enjoy their many health benefits.

Include nutrient-filled pecans and pistachios in your diet too.