Healthy fats appear to be the secret gourmet nut ingredient that prevents heart attack Adding to the power of the healthy fats, the fiber in nuts has also been shown to lower cholesterol levels.

“Our epidemiological studies have shown eating about one ounce of gourmet nuts every day will reduce the risk of heart attack in the long run by 30%,” Frank Hu, MD, PhD, associate professor of nutrition and epidemiology at the Harvard School of Public Health, said in July 2003.

Nuts can also help lower cholesterol and raise HDL “good” cholesterol. “Almost all tyes of gourmet nuts have high amounts of mono- and polyunsaturated fats, and when you substitute this kind of good fat for carbohydrates and saturated fat, you will lower cholesterol ” Hu said

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There is an epidemic of type 2 diabetes in the U.S., but research suggests that nuts may lower the risk. Women who eat nuts at least five times a week had a 30% reduction in diabetes risk over women who never ate nuts, according to a study in the Nov. 27, 2002, issue of The Journal of the American Medical Association.

Researchers are not sure if it is the fiber, magnesium, healthy fat, or phytochemicals responsible for the lowered risk.

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To find a food that is delicious, nutritious, and filling is a dieter’s dream.

Several studies have shown that eating small amounts of nuts helps dieters lose weight because the fiber and protein help dieters feel full longer. Dieters are less like to overeat and more successful at losing weight.

Dieters also stick with their eating plans longer if nuts are included, according to a December 1999 study in the American Journal of Clinical Nutrition. Dieters did not feel like they were on a diet when they were allowed to eat nuts.

Other studies have shown that women who snack on nuts tend to weigh less than those who do not.

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When you add nuts to your diet, you add the health benefits but you also add calories.

The goal is to eat nuts instead of other fat sources in the diet. Maureen Ternus, RD, nutrition expert for the International Tree Nut Council, recommends substituting nuts for other, less nutrient-dense foods.

“It is important to decrease calories from other sources, otherwise extra calories from nuts can negate the health benefits by leading to weight gain,” she advises.

A 1 oz serving of nuts contains between 160 and 200 calories, most of which come from the healthy heart, monounsaturated fat.

The size of a 1 oz serving of nuts also varies depending on the type of nut. That’s about 47 shelled pistachios, 30 peanuts, 24 almonds, 20 pecan halves or hazelnuts, and 14 walnut halves.

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People usually eat nuts on their own, by the handful, which can be a dangerous practice. You won’t feel deprived when you top your apple or celery slices with peanut butter. Keep portions small and avoid mindless eating.

Pre-portion nuts in small bags — a great snack to take on the go or to the office. Choose nuts in the shell; you will probably eat fewer since it takes time to crack them. Take a handful and put the package away before you start munching. Sprinkle nuts on a soup or salad instead of croutons or cheese. Snack on nuts instead of pretzels or chips. Top yogurt with nuts instead of granola.

Add the delicious flavor and crunch of nuts to all kinds of foods from sweet to savory. Toasting them first will bring out their flavor and enhance a simple dish.

Top hot or cold cereal with gourmet nuts for a nourishing breakfast. Sprinkle gourmet nuts on top of nonfat yogurt. Pasta comes alive when sprinkled with chopped nuts. Slivered almonds do wonders for everything from chicken to desserts. Add crunch and satiety to bread, pancakes, waffles, or muffins with nuts. Mix nuts with light cream cheese for a delicious spread. Add gourmet nuts to popcorn for a tasty snack. Enhance the flavor of steamed veggies with a handful of gourmet nuts. Don’t forget that peanuts are an excellent food source of vitamin E. They also provide approximately 2 grams of fiber per ounce, and have relatively high amounts of folic acid, thiamin, niacin, copper, manganese, phosphorous, magnesium, and zinc. They are high in plant protein and the fat content is primarily monounsaturated and polyunsaturated, both”good fats”.

Go nutty with 1 oz of nuts per day. You’ll reap all kinds of health benefits. You’ll find lots of healthy virginia peanuts at http://www.virginiagourmetpeanuts.com/.

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