Nuts can actually lower the risk of heart disease when they are used as a substitute for foods high in saturated fats. They may also reduce blood cholesterol. One study reported that when 20 percent of the calories in a low-fat diet came from walnuts, cholesterol levels dropped an average of 12 percent. Similar results have been seen with almonds and peanuts. Nuts also are rich in vitamin E which is believed to prevent the oxidation of LDLs, that nasty bad cholesterol that can do so much harm.
Nuts also contain many minerals, including copper, iron zinc and magnesium.
So if you've been leaving nuts out of your recipes, put them back in. Nuts appear as garnishes, thickeners, and even as beverages. They appear naturally in many desserts. They are also invaluable for their edible oils. Try walnut or hazelnut oil in your favorite vinaigrette recipe.