beNeFiT oF nUtS.......

Even though nuts are relatively high in fat calories, those fats are primarily the "good" polyunsaturated and monounsaturated kinds, which can help lower cholesterol. Nuts contain oleic acid, the same heart-healthy fat that is found in olive oil. Walnuts in particular contain high levels of ALA, an omega-3 fat. Omega-3 fats may help the body reduce inflammation that can lead to heart disease and cancer. They can also lower LDL cholesterol, the dangerous kind; almonds seem to be particularly good at lowering cholesterol. The Harvard Nurses Study found that women who eat just five ounces of nuts per week (one ounce = about 18 almonds) had a 35% lower risk of heart disease than women who seldom or never ate nuts