- Almonds (1 ounce per portion: 160 calories and 14 grams of fat).
Almonds have nearly nine times more monounsaturated healthy fat than dangerous saturated fat, says Joan Sabaté Ph.D., chair of nutrition at Loma Linda University. With sufficient protein, fiber, calcium, iron and contain no cholesterol, nuts also became one of the best sources of vitamin E, which protects the body from the risk of stroke and cancer.
- Walnuts (190 calories and 18 grams of fat)
Be the most unique nuts walnuts because they are rich in omega 3 healthy for the heart. In addition, walnuts are also rich in polyunsaturated fats that may protect against the risk of type 2 diabetes.
- Pistachios (160 calories and 13 grams of fat)
Recently, studies have reported that these beans have the highest levels of LDL-lowering plant sterols by researchers at Virginia Polytechnic Institute and State University. Pistachio is a source of potassium and saturated fat content was similar to almonds.
- Peanuts (170 calories and 14 grams of fat)
The study found that the bean is a good choice to keep your cholesterol levels. These beans provide more protein (7 grams per serving) than other nuts.
- Hazelnuts (180 calories and 17 grams of fat)
Hazelnut is packed with content of folate, a vitamin that can protect against cancer and possible birth defects and cancer.
- Pecans (200 calories and 20 grams of fat)
Dr. Sabaté revealed that these beans be a good choice to combat high cholesterol. This bean also has a high unsaturated fat and low saturated fat content.