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Pick a nut, any nut: these bona fide functional foods are chock-full of nutrients ... now you just have to choose your favorite.
Functional foods are all the rage in nutritional labs, but some of the best are made by nature--nuts. Full of macronutrients, such as protein and healthful plant fats, as well as antioxidants, vitamins and minerals, nuts are a heart-smart snack or addition to any meal. In fact, eating up to a cup of nuts (50-100g) daily five times a week may cut your cholesterol, reported South African researchers in the September 2005 issue of the Journal of Nutrition. (The nuts were eaten as part of a diet made up of approximately 35 percent fat, most of which was mono- and polyunsaturated, not cholesterol-raising saturated fat.) Here, we examine a few nutty choices to keep within reach.
walnuts
Walnuts are everything they're cracked up to be and more, says Carol Berg Sloan, RD, nutrition consultant for the California Walnut Commission. "Walnuts are the only tree nut rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid." Fourteen walnut halves provide an impressive 2.5g of ALA, almost double the recommended daily allowance (RDA). If you're looking for fresh walnuts, autumn in California is the place to be. But whether fresh picked or store bought, storage is the key to preserving walnuts' bountiful benefits. Keep them in an airtight container in your freezer, and they'll last for up to a year; just keep them away from strong-smelling foods to avoid odor absorption.
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almonds
Wouldn't it be great if we could pop an almond instead of a pill to diffuse high cholesterol? In 2002, Canadian researchers found that eating a handful of almonds per day lowered LDL, or "bad" cholesterol, an average of 4.4 percent. Their results appeared in the journal Circulation. As with walnuts, California is the mother lode--all of the almonds sold commercially in the United States are from the state's Central Valley. Almonds will last two years in the refrigerator or freezer.
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