Both diets cut cholesterol, but the low-fat diet raised heart disease risk by lowering good HDL cholesterol, boosting triglycerides and raising fibrinogen, a blood clot factor that promotes clogged arteries, heart attacks and strokes. Eating peanuts lowered triglycerides. Nuts reduce cancer risk. Nuts may lower the risk of colon, stomach and prostate cancers. In India, eating cashews is linked to less colon cancer, says Bandaru Reddy of the American Health Foundation.
Nuts promote weight loss.
Contrary to popular opinion, nuts don't make you fat, says Spiller. In fact, research suggests nut eaters are apt to lose weight and keep it off. For a green salad, toss with a variety of greens, chunky raw vegetables and chickpeas. For cole slaw, toss with shredded cabbage and mandarin oranges. Use as a sauce with hot or cold steamed vegetables or fish, such as salmon or swordfish.