But these are good fats that don't raise your blood cholesterol or increase your risk for acne or heart disease. That's because these fats are monounsaturated and polyunsaturated fats. Plant foods like legumes, grains, fruits, vegetables, nuts and seeds, contain primarily monounsaturated and polyunsaturated fats, if they contain fats at all. That's not the only good news. But they also contain excellent nutrients.
Nuts are a great combination of good fats, fibre, vitamins and minor nutrients.
Most nuts contain calcium, magnesium, manganese, Vitamin K, zinc, Vitamin D, Vitamin E, copper, folic acid, essential fatty acids and flavonoids. Arginine helps to lower blood lipids and reduce the harmful effects of LDL cholesterol. People with Type 2 diabetes have two to three times increased risk for heart disease, and nuts can help by moderating the high triglyceride levels in the blood, and increasing the High-density lipoprotein, or HDL, levels. EFA reduces cholesterol, improves immunity, skin disorders and hyperactivity. Alpha-linoleic acid also reduces the chances of blood clots, and arginine improves wound healing and immunity.