Go Nuts for Heart Health

Which Nut Is Tops for Clearing Arteries?

From RealAge.com

Nuts certainly are great for heart health. But which nut should you choose if you want to make the most progress against heart disease: walnuts, almonds, or pecans?

Kind of a trick question, according to a recent review of the literature. A body of nut research suggests that just about any nut will help lower bad cholesterol and improve the balance of bad to good cholesterol as well. So just pick your favorite.

A Heart-Loving Substitute

Better yet, use nuts in place of foods high in saturated fat. In many of the studies analyzed, the improvements in cholesterol were even greater when heart-healthy nut fats took the place of less healthy kinds of fat, like those from animal sources. And it took only about 2 1/2 ounces of nuts a day to reap cholesterol rewards. Although, the more nuts people ate, the lower their cholesterol dropped. (Use this recipe from EatingWell to tasty-up your asparagus with pine nuts instead of butter.)

The Pleasures of Plants

How do nuts take such a big bite out of bad blood fats? It may be because of the plant sterols in nuts. They somehow stymie the absorption of cholesterol in the small intestine. Something in nuts may also open and relax arteries, so more blood flows to your heart. And it doesn't hurt that nuts are packed with dietary fiber, protein, vitamins, minerals, and a slew of antioxidants. Here are a few more nutty and delicious ways to add nuts to everyday meals:

• Toss walnuts onto summer salads. Like we do with this Warm Green Bean Salad with Toasted Walnuts.
• Use crushed nuts to coat fish and meats. Like we do with this Almond-Crusted Tilapia.
• Add nuts to sweet treats for a crunchy twist. Here's a recipe that does just that: Tropical Fruits with Pistachios and Coconut.