The best nuts for your health

Are nuts part of your daily diet? If you answered no, you may want to add them to your grocery list. Research shows that eating nuts can boost your health and help you live longer.

For example, one 2019 study in the journal Antioxidants suggested that consuming nuts in moderation as part of a healthy diet may help lower your risk of many illnesses, such as cancer and heart disease. They may even add a few years to your life.

Nuts are loaded with important nutrients, including fatty acids, protein, vitamins, and minerals. But they also tend to be calorie-dense, so remember to stick to modest portions when you snack.

Walnuts are great for heart health. Studies show that diets high in walnuts may help lower both total cholesterol and low-density lipoprotein (LDL, aka “bad” cholesterol). Plus, walnuts are full of linolenic acid, which is linked to a reduced risk of coronary heart disease. One more benefit: Omega-3 fatty acids in walnuts help keep your brain in shape and may even lower the risk of Alzheimer’s disease.

Serving size: 1 ounce (14 halves); 185 calories, 18.5g fat, 4g protein, 4g carbohydrates, 2g fiber

Like walnuts, almonds may help lower both total cholesterol and LDL (aka “bad” cholesterol). Almonds are also high in magnesium, which may help reduce blood pressure. Plus, almonds can boost your levels of vitamin E, an antioxidant that helps protect against heart disease and cell damage.

It’s recommended that you eat 15 mg of vitamin E daily to get its heart-protecting benefits. Eating just 2 ounces of almonds daily can get you there.

Serving size: 1 ounce (20-24 nuts); 163 calories, 14g fat, 6g protein, 6g carbohydrate, 3.5g fiber

These buttery-tasting nuts have lots of fiber, which can help you feel full for hours and protect your heart. There aren’t a lot of studies on the health benefits of macadamia nuts specifically, but some research shows that tree nuts in general help improve blood lipid profiles. One 2015 study in the American Journal of Clinical Nutrition found that eating tree nuts, including macadamia nuts, is linked to lower total cholesterol, decreased LDL cholesterol, and reduced triglycerides, a type of fat associated with higher heart disease risk.

Bonus: Compared to other nuts, a serving of macadamia nuts can add healthy monounsaturated fat to your diet.

Serving size: 1 ounce (12 nuts); 203 calories, 22g fat, 2g protein, 4g carbohydrate, 2g fiber

Pistachios are good sources of protein, dietary fiber, thiamin, magnesium, vitamin B6, vitamin K, and potassium, which helps regulate blood pressure and promotes a healthy heart. And because pistachios help you feel full, they may also play a part in weight management.

Another pistachio perk: They’re associated with a lower risk of type 2 diabetes. Some research suggests that eating them may contribute to lower levels of blood glucose.

Serving size: 1 ounce (49 nuts); 160 calories, 13g fat, 6g protein, 8g carbohydrate, 3g fiber

Pecans don’t only make good holiday pies. Some research suggests that people who add pecans into their diet excrete more fat in their stool. Not very pleasant to think about, but it may explain why high-fat nuts tend not to be associated with weight gain.

Pecans are also high in minerals like magnesium, copper, zinc, and manganese, which is involved with bone formation, immune response, and metabolism. They contain lots of antioxidants, substances that protect cells from damage.

Serving size: 1 ounce (15 halves); 196 calories, 20g fat, 3g protein, 4g carbohydrate, 3g fiber

Peanuts aren’t just for airplane cabins or jelly sandwiches. They’re also a healthy option for everyday snacking. Like almonds, they are nutrient-dense, heart-healthy, and may help you lose weight. Pair them with raisins for a classic, satisfying snack.

Serving size: 1 ounce (35 peanuts); 166 calories, 14 g fat, 7g protein, 6 g carbohydrates, 2g fiber

Just one ounce of rich, creamy cashew nuts gives you about one-fifth of your recommended daily value of magnesium and phosphorous, and almost a third of copper. They’re also a good source of zinc, manganese, vitamin K, and iron.

Serving size: 1 ounce (18 nuts); 163 calories, 13g fat, 4g protein; 9g carbohydrates, 1g fiber