Nuts and seeds and fat content
These foods have a high percentage of fat; however, being rich in fats does not mean that nuts and seeds are bad for our health.
On the contrary, their fats are mostly mono- and polyunsaturated, which are beneficial in the prevention of cardiovascular disease and in lowering LDL cholesterol.
Some nuts, however, do contain significant amounts of saturated fats and should therefore be eaten in moderation. These include Brazil nuts, cashew nuts, macadamia nuts, and pine nuts.
Brazil nuts, pine nuts, and walnuts contain two essential fatty acids that are particularly heart-healthy: linoleic and alpha-linolenic acids. Walnuts are especially rich in alpha-linolenic acid. Seeds also contain valuable nutrients.
The health benefits of nuts and seeds can be undermined if they are salted.
Because of their fat content, nuts and seeds are high in calories. If you are following a low-fat or low-calorie diet, you should be aware that you will need to watch your intake of nuts and seeds. A small percentage of people are allergic to nuts (see Avoiding foods that trigger allergies), which is why nuts must be listed on food labels.
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