By BONNIE BRANDSGAARD
BRMC Newswatch

When you think about eating nuts, what comes to mind first? "Nuts are high in fat. More than 75 percent of their calories can come from fat," said Jan Halligan, RD/LD, dietitian for the Diabetes Learning Center at Baxter Regional Medical Center. "On the plus side, it is the right kind of fat."

"Because nuts come from plants, they're naturally cholesterol-free. Nuts do not increase blood cholesterol because the fat in nuts is monounsaturated and polyunsaturated," she said. "Although most nuts are seeds or the dried fruit from trees, peanuts are actually legumes. But peanuts, which belong to the same family as peas and beans, also are one of the best plant sources of protein."

On the negative side, saturated fats, which are high in the "bad" cholesterol, are typically found in red meats and dairy products.

"Even in moderate amounts, monounsaturated and polyunsaturated fats, which are found in nuts, actually can lower cholesterol," she added.

Several studies showed that nuts helped to reduce low-density lipoprotein (LDL) cholesterol, commonly referred to as "bad" cholesterol. In addition, a study of 31,000 people showed that eating about 2 ounces of nuts more than five times a week significantly reduced risk of death from heart attack. For the males in the study, the risk of a first heart attack was delayed by about five years.

"Because there is no question that nuts are high in calories, to maintain your current weight, you cannot simply add nuts to your usual food intake without expecting to add weight," said Halligan. "Instead, you might try to eat 1 1/2 ounces of nuts in place of a 3-ounce serving of meat, which is the size of a deck of playing cards. Try to make that meat substitution for one of your meals every other day."

When substituting nuts for meat, 1 ounce of nuts, which is about a third of a cup, can take the place of 1 ounce of meat.
Nuts are considered part of the meat group because, like meat, they're relatively high in protein and fat. Nuts also are rich in different plant compounds.

"Flavonoids, which are found in all nuts, are antioxidants," she said. "Antioxidants help reduce the formation of substances in your body that contribute to cancer and cardiovascular disease."

Because nuts are nutrient dense, eaten in moderation nuts can be an important part of a healthy diet. "Nuts are good sources of thiamin, niacin, phosphorus, zinc and folate, and some are excellent sources of selenium, copper, magnesium, manganese and vitamin E," Halligan said.

The American Heart Association recommends including omega-3 fatty acids in your diet.

"Omega-3 fatty acids benefit the heart of healthy people as well as those at high risk of -- or who have -- cardiovascular disease. Several studies reported that omega-3 fatty acids can both lower blood pressure and lower blood triglyceride levels as well as reduce the risk of blood clots," Halligan said. "Once again, nuts can benefit your health with omega-3 fatty acids.

"About 1.5 to 3 grams of omega-3's from plant sources daily can be beneficial. In particular, English walnuts supply the highest amount of omega-3 fatty acids. Fourteen halves of English walnuts or one-ounce serving provides 1.9 grams of omega-3 fatty acids."

So, when you want to snack, try a small handful of nuts instead of cookies or chips. "One ounce of dry roasted cashews -- about 18 cashews -- has around 165 calories," she said. "Unlike cookies or chips, nuts pack a much better nutritional punch."

Nuts add a flavorful crunch, too.

You also might try mixing a few nuts in with your hot or cold cereal.

For added nutrition and flavor, they can be sprinkled on vegetable or fruit salads or in pasta dishes.

"But watch the salt," Halligan warned. "Nuts don't come by salt naturally; it is an added feature. If you need to limit your salt intake, look for products with no added salt."

She recommended storing unshelled nuts for up to three months in a cool, dry place. When shelled, nuts can be refrigerated in an airtight container for up to six months.