Top 7 Nuts to Add to Your Diet (and Why You Should)

Nuts have always been a delicious, easy to grab and go snack. But when it comes to minding your waistline, they’ve gotten a bad rap.

People pay so much attention to the fact that some nuts have a high-fat content.

They have let that get in the way of the many benefits, and nutrients that nuts provide.

The truth is that nuts are a heart-healthy snack that can also keep you feeling full.

They're loaded with protein and fiber, and that means that they are a much better thing to eat than some of the low-fat choices people turn to when they want something crunchy and tasty.

Top 7 Nuts and Why They Top the List

Opened Walnuts on Wood Table

1. Walnuts are loaded with antioxidants. They help fight cellular damage and inflammation.

This means that they can help protect against heart disease, aging, and even cancer.

Walnuts are also high in manganese, which fights PMS symptoms.

2. Almonds may be the healthiest nut around.

Just one ounce of almonds contains three grams of fiber. They also contain vitamin E and have been shown to drop LDL cholesterol.

Best of all, adding almonds to your diet has been linked to greater weight loss.

3. Cashews are high in zinc and iron.

Zinc is important for immune health and vision, while iron delivers oxygen to your cells.

They also deliver 25% of your daily magnesium, which is a memory booster.

4. Pecans are another nut that is loaded with antioxidants. Pecans on a wood table

They help lower LDL cholesterol: one study showed that people who eat pecans can lower LDL by 33%.

They're also rich in vitamin E.

5. Brazil nuts are big, and they’re big in nutrients too.

Just one gives you over 100% of your daily selenium, which is a potent cancer fighter.

6. Macadamia nuts have a bad rap for no good reason.

Yes, they're high in calories, but they’re also high in monounsaturated fat, which lowers LDL cholesterol and blood pressure.

If you want to lower your triglyceride levels, these nuts have been shown to drop it by almost 10%.

7. Pistachios are the lowest calorie nut. Pistachios in a bowl on a wood table

Calories are not something I track and neither should you but it's worth mentioning just the same.

They also contain a special antioxidant that helps lower lung cancer risk. They’re also high in potassium, which is good for your muscles and your nervous system, and B6, which is good for your mood.

It almost seems silly to look for ways to add more nuts to your diet.  After all, they are easy to pack and snack on wherever you are.

Still, you want to be smart about how you eat them because you can always have too much of a good thing.

Here are some tips for adding nuts the right way:

  • Chop up some almonds and toss them into your breakfast oatmeal, yogurt or onto a salad.
  • Count out 20 pistachios to eat with a cup of Greek yogurt.
  • Add a few nuts to your morning smoothie.
  • Don’t forget the nut butters! Try almond butter, cashew butter, or peanut butter on a slice of apple for a great sweet-salty snack. Apple and peanut butter slices on wood table

Yours in health and happiness,


P.S. I hope you'll share this article with your friends and I love hearing from you in the comments below. What's your favorite kind of nut?