The best of the best

(HealthDay) – Among the positive effects on cholesterol levels to reduce the risk of heart disease and even some cancers, nuts are good for your health.

Once for ounce, they are nutritious sources rich in beneficial fats and vegetable proteins. Many studies recommend eating 1 1/2 ounces of nuts a day, but which are the best? High levels of nutrients put them at the top of the list.

pistachios have antioxidants, including lutein, important for eye health, beta-carotene and vitamin E. Eating pistachios can help reduce "bad" LDL cholesterol and maintain your heart's health, say researchers from Penn State. Bombing them yourself extends your pleasure. One ounce equals 45 to 50 pistachios.

Almonds are an excellent source of vitamin E and magnesium, as well as a good dose of calcium. A Korean study found that a daily intake of about two ounces of almonds can improve the levels of all fats in the blood, including triglycerides. A study from the University of Florida revealed that their fiber content could stimulate good bacteria in the gut and general health. An ounce equals about 24 almonds.

Hazelnuts, or oats, are also rich in vitamin E as well as copper and manganese minerals. They are being studied, along with almonds and nuts, as a food to protect the health of the brain. One ounce equals 15 to 20 hazelnuts.

pecan nuts are rich in antioxidants and heart-healthy monounsaturated fats. A recent study from Tufts University revealed that pecans were part of a smart diet against diabetes. One ounce equals 15 to 20 pecans.

Nuts At the top of the list, twice as many antioxidants as other nuts and an abundance of omega-3 fatty acids beneficial to the heart. In addition to the benefits to the heart, eating nuts can reduce the risk of depression. An ounce equals about 15 halves of nuts.

The wisdom has been to look for raw and / or unsalted nuts to get the most nutrients without added sodium. But a study published in the European Journal of Nutrition found that dry roasting (which improves the taste of nuts) and light salting did not affect their nutritional content.

Perfect for snacking, walnuts bring a crisp touch to salads, yogurts and breakfast cereals. They can be finely chopped and used in place of bread crumbs, ground to be used in place of flour and processed into nut butter.

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