Nuts List and the Health Benefits of Nuts

nutsThe health benefits of nuts are important. And those on the nuts list below are good sources of essential fatty acids and protein.

Research shows that one of nuts health benefits is protection against heart disease, heart attack and sudden cardiac death.

Various well-respected studies have consistently shown that people who eat nuts from this nuts list, at least several times a week, have a 30% to 50% lower risk of developing or dying from cardiovascular disease.

The Health Benefits of Nuts List

Although the health benefits of nuts vary by nut, most nuts have at least some heart-protective substances. Here’s what nuts can do for you:

  • Improve your cholesterol profile. The important plant sterols and other good fats found in nuts have been shown to lower LDL (bad) cholesterol and raise your HDL (good) cholesterol levels.
  • Reduce the risk of blood clots. Eating nuts has also been shown to improve the health of your arteries and decrease risks for developing the blood clots that can cause a fatal heart attack.
  • Prevent erratic heart rhythms. The unsaturated fatty acids found in nuts, especially the high level of omega 3 in walnuts, have been shown to help prevent the development of erratic heart rhythms.
  • Improve the health of artery walls. Nuts are rich in the natural amino acid l-arginine, which also helps reduce blood clots and improve artery walls making them more flexible and easing blood flow.
  • Lower death risk from heart attacks. Most nuts contain vitamin E, potassium, fiber, protein and essential fatty acids, including omega 3. Studies show that when nuts are eaten as part of a healthy diet, they can help decrease your chance of dying from a heart attack.

Nuts List with Nut Calories, Protein and Fat

Although almonds and walnuts are considered to be the heart-healthiest on this list of nuts, most all nuts are tiny power packed nuggets of nutrition.

List of Nuts
(1 oz Serving)
Calories per serving Protein Grams Fat Grams
Almonds, raw 163 6 14
Almonds, dry roasted 169 5 15
Brazil nuts, raw 186 4 19
Cashews, raw 159 5 12
Cashews, dry roasted 163 4 13
Chestnuts, roasted 69 1 0.6
Hazelnuts, raw 178 4 17
Hazelnuts, dry roasted 183 3 18
Macadamia nuts, raw 204 2 22
Macadamia nuts, dry 204 2 22
Peanuts, dry roasted 166 7 14
Pecans, raw 200 3 20
Pecans, dry roasted 201 3 21
Pistachios, dry roasted 162 4 13
Walnuts, raw 185 5 19

But as you can see from the nuts list above, nuts have a lot of fat! As much as 80% of nut calories are from fat. And even though the fat is mostly healthy, all fat is high in calories and can put on unwanted pounds.

Amount and Kind of Nuts to Eat for Optimum Health

The FDA allows this nuts health benefits claim: “Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease.”

However you don’t have to eat a whole ounce a day to get the health benefits of nuts. Just sprinkle 7 or 8 crushed nuts (about 40 to 45 calories) on top of salads, steamed veggies or into a protein fruit smoothie.

And nuts are inexpensive and convenient to take along for quick snacks.

Just always make sure that the nuts you eat are not cooked with added fat or covered with sugar or salt. And use raw nuts whenever possible.

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