"Nuts are very high in dietary fiber, and are one of the best plant sources of protein"
Nuts are nutrient dense foods with complex matrices rich in unsaturated fat and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. By virtue of their unique composition, nuts are likely to beneficially impact health outcomes. A golf ball-sized portion (about 30g) of nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.
A one-ounce serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy monounsaturated fat. Nuts are also very high in dietary fiber, and are one of the best plant sources of protein.
FDA also authorize the following health claims for nuts
"Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease."
Nuts and your heart: Eating nuts for heart health
People who eat nuts as part of a heart-healthy diet can lower the LDL, low-density lipoprotein or "bad," cholesterol level in their blood. High LDL is one of the primary causes of heart disease. Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries.
What's in nuts that's thought to be heart healthy?
Although it varies by nut, most nuts contain at least some of these heart-healthy substances:
- Unsaturated fats. "Good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
- Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
- Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.
- Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.
- Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
L-arginine.Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.