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Most nuts are eaten as between-meal snacks, but there is compelling evidence that nuts should be included as a part of our daily diets. That's because walnuts are the highest non-fish source of omega-3 fatty acids, which are known to fight heart disease. Also, walnuts and other nuts contain phytochemicals plus healthful fat profiles that help lower total cholesterol and LDL cholesterol levels.
In July, the FDA approved new labels touting the heart benefits of walnuts, hazelnuts, pecans, pistachios, and peanuts. Their packages may now bear the following line: "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."
Studies have shown that people who eat nuts (especially walnuts, peanuts, and almonds) more than four times a month have significantly lower risk for cardiovascular disease than those who rarely eat them. For a truly heart-healthy meal, combine nuts with fish high in omega-3 fats such as salmon, albacore tuna, blue-fin tuna, mackerel, sardines, and herring (see recipe below).
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