Phytosterols, soluble only in fats, are now being used in some commercial margarines to reduce the risk of heart disease. In animal studies, phytosterols have also been shown to have anti-cancer properties. Pistachio nuts are especially rich in phytosterols. Nuts contain vitamins and minerals that protect against heart disease, high blood pressure and stroke, including folate, which lowers blood levels of homocysteine. Elevated homocysteine levels can triple the risk of heart attacks.
Peanuts are the best nut sources of folate.
Beneficial minerals in nuts include calcium, magnesium and potassium, and all protect against high blood pressure. Pistachios, followed by almonds, are the richest nut sources of potassium, and almonds are the best nut source of calcium. Brazil nuts are rich in selenium, which may prevent prostate cancer. Peanuts contain resveratrol, the compound in red wine that may protect against heart disease and cancer. Dr Frank Hu at the Harvard School of Public Health said that among 86,016 participants in the Nurses Health Study, fatal and non-fatal heart attacks were 35 per cent less likely to occur among women who consumed nuts five or more times a week than among women who rarely ate nuts.