The Joy of Almonds

Want a healthy snack - add almonds to your diet! Recent studies suggest eating just an ounce of almonds a day - about 23 nuts -can help people with type 2 diabetes maintain lower blood sugar and cholesterol levels. Almonds appear to help control weight and reduce the risk of heart disease.

Some people avoid nuts because they contain fat. But it's mostly unsaturated fate - the "good" fat that's
linked to lower levels of heart disease. Almonds contain 3.5 grams of fiber, 13 grams of unsaturated (good) fat per one ounce serving. They are also rich in vitamin E, as well as potassium and mangnesium, which are essential for a healthy heart and blood pressure.

Eat almonds raw (unsalted), or try almond butter on a piece of whole grain toast. Be sure to buy a brand without sugar (I like buying mine freshly ground). You can also soak them overnight so they just barely start to sprout for added health benefits.

Walnuts run a close second to almonds in health benefits. They're also packed with vitamin E, potassium and magnesium, and omega-3 fats that can prevent or even reverse hardening of the arteries. Just a quarter-cup of walnuts provides almost 95 percent of your daily omega-3 needs. Try them raw or sprinkled on salads.