McAllister: Nutrient-dense nuts good for snacking

If you’re in search of a tasty snack that satisfies your hunger and supports your good health, nuts are an excellent option.

Although a serving of nuts contains more calories than a portion of pretzels or popcorn, nuts are far more nutrient-dense. In addition to being a good source of fiber, they’re also packed with protein and loaded with important vitamins and minerals.

True to their reputation, nuts are relatively high in fat. In most varieties, roughly 75 percent of calories come from monounsaturated and polyunsaturated fats. But unlike the saturated fats in red meat and other animal products, the beneficial fats in nuts won’t increase your risk of heart disease or send your cholesterol levels soaring.

In fact, research studies suggest that adding nuts to your diet may reduce your risk for heart disease. In a 14-year study of more than 86,000 women, Harvard scientists found that women who ate 5 ounces of nuts each week cut their risk of heart attack by 35 percent.

The heart-healthy benefits of nuts aren’t limited to women. When researchers examined the eating habits and health of nearly 21,500 male doctors enrolled in the Physicians’ Health Study, they found that men who ate nuts at least twice a week were half as likely to experience sudden cardiac death as those who rarely or never ate nuts.

Regular consumption of nuts has been proven to lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels. Because LDL cholesterol contributes to narrowing and blockage of the coronary arteries, high levels are considered a major risk factor for heart disease.

Researchers in Barcelona, Spain, found that when volunteers ate eight to 11 walnuts daily for six weeks, their total cholesterol levels fell by an average of 9 percent and their LDL levels fell by an average of 11 percent.

Other varieties of tree nuts appear to have similar benefits. The results of a study published in The Journal of Nutrition revealed that regular consumption of pecans produced a 10.4 percent reduction in LDL cholesterol levels and a 5.6 percent increase in levels of heart-healthy HDL cholesterol.

In addition to lowering cholesterol, nuts also contribute to heart health by reducing the risk of irregular heart rhythms, high blood pressure and hardening of the arteries. In a recent issue of the Journal of the American College of Cardiology, researchers reported their findings that regular consumption of walnuts helps maintain the flexibility and elasticity of blood vessels, two qualities that are critical to normal cardiovascular function.

There’s no doubt that nuts are good for your heart, and a growing body of scientific evidence suggests that they may be just as beneficial for your brain. According to a study that appeared recently in the British Journal of Nutrition, adding moderate amounts of walnuts to a healthy diet may boost brain function in older individuals.

For the study, investigators at Tufts University in Boston fed aged rats special diets with varying amounts of walnuts for eight weeks. The elderly rats consuming diets with up to 6 percent walnuts -- the human equivalent of about seven to nine walnuts -- showed significant improvements in their ability to perform tests of memory and motor skills.

Sometimes, of course, too much of a good thing is bad. The rats eating a diet with 9 percent walnuts exhibited reductions in some aspects of brain function, particularly memory.

If you’re watching your weight, you might be reluctant to snack on nuts for fear of packing on extra pounds. In spite of being relatively high in calories, nuts can be an important part of an effective weight-loss diet.

The results of a study published in the International Journal of Obesity suggest that including raw almonds as part of a reduced-calorie diet can accelerate weight-loss efforts dramatically.

For the study, researchers asked 65 overweight and obese adults to follow one of two weight-loss diets. While the calorie counts and protein levels of the diets were equivalent, one included a 3-ounce serving of almonds daily, while the other did not.

After 24 weeks, researchers found that the individuals following the diet with almonds had lost 62 percent more weight and 56 percent more body fat than those on the almond-free diet. As a bonus, the almond-eating dieters enjoyed significantly greater reductions in waist circumference and blood-pressure readings.

Nuts are tasty, filling and portable, which makes them perfect for snacking. While you’re satisfying your hunger, you can feel good about supporting your health.

Rallie McAllister is a board-certified family physician, speaker and the author of several books, including “Healthy Lunchbox: The Working Mom’s Guide to Keeping You and Your Kids Trim.” Her Website is www.rallieonhealth.com. Copyright 2009 Creators Syndicate Inc.