Nuts for Health

"I've heard that nuts are good for you but I don't eat them myself. They're too high in fat and calories."

Not long ago, nuts were considered a dietary devil to be avoided at all costs. But in recent years, they've undergone an image makeover, touted as a health food that can ward off heart disease and even help you lose weight. Though this may sound like just another nutty food claim, it actually has merit.

Four large studies involving hundreds of thousands of people have shown that nut eaters have lower odds of heart attacks and heart-related deaths.

Why? One reason is that nuts reduce levels of bad cholesterol. They also appear to reduce inflammation in arteries, which can lead to heart attacks.

Though nuts are high in fat, most of it is unsaturated, the kind thought to be beneficial.

When eaten in moderation, meaning a handful or so a day, nuts do not lead to weight gain, and may even promote weight loss because they help fill you up.

Still, don't take this as an excuse to go nuts and eat the whole can. Nuts are relatively high in calories, so you have to be careful not to overdo it.

Steer clear of nuts that are heavily salted, honey-roasted or candied.

Despite what some ads imply, no single type has been proven best for your heart, so eat a variety of nuts you like.

And yes—peanut and other nut butters count, as long as they don't contain partially hydrogenated oils .

It's best to use nuts as a replacement for snacks like cookies or candy bars. Or sprinkle them into salads or other dishes. But don't expect nuts to be a magic bullet—if your diet is otherwise unhealthy.