Snack Happy
Lower your cholesterol by the handful
Charity Ferreira

Roasted, toasted, soaked, or served raw, a handful of nuts Is a superfood snack that's hard to beat. Nuts of alt varieties are chock-full of satisfyingly rich flavors, heaith-ful fats, protein, and fiber. And in a recent review of 23 studies, scientists confirmed that eating nuts on a regular basis—anywhere from 1.5 to 3.5 ounces five times a week—could lower total cholesterol by between 2 and 16 percent.

One of the darlings of the nut world is the almond, a favorite among nutritionists for its high levels of the antioxidant vitamin E. A study published last year in the Journal of Nutrition showed that eating three ounces of almonds a day might help prevent chronic diseases by reducing oxidative damage. That's the kind of damage you can get from, say, breathing polluted air, which has been linked with the development of cancer, heart disease, and Alzheimer's.

The study noted that whole almonds seemed to have more preventive benefits than vitamin supplements. "We don't know whether It's the good fats, the proteins, the antioxidants, or a synergistic effect of this mixture," says study author Jeffrey Blumberg, also director of the Antioxidants Research Laboratory and professor of the Friedman School of Nutrition Science and Policy at Tufts university- "But when we looked at the effect In the whole food context, we determined that eating almonds was more beneficial in reducing oxidative damage."

Not all nuts pack such a powerful punch, but each variety has Its own unique nutritional benefits to help you stay healthy Toss a few in your salad, dessert, pasta, and cereal, or enjoy a scoop for a protein-rich snack in a small but tasty package.

Almonds (1 oz/about 23)	Loaded with calcium and antioxidants.
Hazel nuts (1 oz/about 20)	Rich in immunity-boosting antioxidants and heart-healthy monounsaturated fat
Pistachios (1 oz/about 45)	Packed with the anti¬oxidants liitein and beta carotene, which reduce cholesterol.
Wahuts (1 oz/about 14)	The most significant nut source of omega-3 fatty acids
Pecans (1 oz/about 20)	Great source of fiber and antioxidants.

from Yoga Journal May 2008