All nuts contain some of these heart-healthy fats, but one of them stands out particularly.
All nuts are rich in fats known as omega-3 fatty acids, which are particularly beneficial for the heart. Dietitian Natalie Rizzo stated this, as reported by TODAY.com. She noted that there are many reasons why nuts are good for health, especially heart health. This is because they contain one specific type of fatty acid that is linked to cardiovascular health metrics.
Healthy Fats in Nuts
All nuts can be considered a good source of healthy polyunsaturated fats, Rizzo explained, particularly omega-3 fatty acids, which are essential for the immune and cardiovascular systems and hormones. Scientists believe that these fatty acids have anti-inflammatory properties, the dietitian added, which is why they are so beneficial for heart and brain health.
Walnuts
If you want to find the best nut for healthy fats, it is the walnut, Rizzo said.
In a 28-gram serving of walnuts, there are:
185 calories; 4 grams of protein; 19 grams of fat, including 2.57 grams of omega-3; 4 grams of carbohydrates; 2 grams of fiber; 45 milligrams of magnesium.
Walnuts are associated with improved well-being and brain health due to their omega-3 fatty acids, as well as L-arginine, an amino acid that further supports cardiovascular health. Additionally, walnuts are beneficial for gut health due to the prebiotic compounds they contain, which nourish the 'good' bacteria.
Other Nuts Rich in Healthy Fats
Although walnuts are the best source of omega-3, here are a few more healthy nuts:
Pistachios
The color of pistachios is due to their high antioxidant content. A serving of pistachios also contains 6 grams of protein and 3 grams of fiber — plus a serving of heart-healthy omega-3 fatty acids.
Brazil Nuts
They contain a significant amount of ALA (alpha-linolenic acid) and are particularly notable for their high selenium content, which may help prevent cognitive decline, high blood pressure, and high cholesterol. Selenium is also beneficial for thyroid function.
Pecans
This nut is also rich in healthy fats. Along with a small amount of fiber and protein, pecans also contain a large amount (more than half of the daily value per serving) of manganese.
Almonds
They contain a relatively small amount of omega-3 fatty acids. But they still provide some ALA as well as 6 grams of protein per serving, plus fiber and more vitamin E than any other nut.
