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Fats From Nuts Can Drop Bad Cholesterol Numbers

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Published: December 20, 2008

Even if we pay a little more for pecans this year, these and other nourishing power foods are worth the extra pennies.

Nuts are about 80 percent fat and include a lot of calories. But know the calories translate into "good fat."

Studies have found that the unsaturated fats in nuts, including polyunsaturated and monounsaturated fats, help lower levels of harmful cholesterol in the blood. Nuts also are a great, plant-based source of omega-3 fatty acids, like the good fatty acids found in salmon and sardines.

"Ideally, you should eat nuts as a substitute for saturated fat," writes Mayo Clinic cardiologist Gerald Gau in "Eating Nuts for Your Health" ( www.mayoclinic.com). Saturated fat comes from sources such as red meats, dairy products and animal fats.

Fiber is another reason to eat nuts, plus the fact that they contain vitamin E and arginine, a substance that increases production of nitric oxide in your body, which may help improve health of the artery walls and make them less prone to blood clots, Gau says.

Walnuts contain high amounts of omega-3 fatty acids. But almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.

Instead of eating unhealthy saturated fats, try substituting a handful of nuts, Gau advises. Current dietary guidelines suggest eating 1 to 2 ounces of nuts (a small handful) a day.

San Antonio (Texas) Express-News

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