Add healthy nuts to diet without increasing calories

In July 2003, the Food and Drug Administration (FDA) approved a qualified health claim for most nuts. The claim states: "Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol, might reduce the risk of heart disease."

The following nuts are included in the new claim for food labels: almonds, hazelnuts, pecans, pistachios, walnuts, and pecans. Nut containing foods can have this claim on the food label if they meet criteria for healthful levels of saturated fat and cholesterol, and contain at least the minimum amount of nuts per serving.

How do nuts help with the reduction of heart disease? Nuts of all sorts are rich in the antioxidant vitamin E, which might help lower the risk of heart disease. Almonds are loaded with a form called alpha-tocopherol. Pecans and walnuts are particularly rich in another form of vitamin E - gamma-tocopherol.

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