![]() “You’ll be more satisfied for longer, and you also get some cholesterol-reducing benefits from the healthy fats,” she says. Look for peanut butters that list only one or two ingredients: peanuts or peanuts and salt.īecause almonds contain more fiber than most nuts, they’re a good choice for weight management, says Moore. Blend 1/3 cup smooth peanut butter, 1/3 cup of water or broth, two tablespoons each fresh lime juice and soy sauce and a dash of cayenne to taste. Tips: Use peanut butter in a creamy sauce for vegetables, pasta or chicken. Peanuts deliver about 12% of your daily magnesium requirement and may help keep blood sugar under control. Peanuts are also a good source of monounsaturated and polyunsaturated fats, and research shows adding them to your diet can help lower “bad” low-density lipoprotein (LDL) cholesterol and reduce heart disease risk. “They’re also cheaper than most nuts, so for people with arthritis trying to manage their weight, they make a filling, inexpensive snack,” says Moore. Technically a legume, peanuts are the “nut” with the most protein (about 7 grams per 1-ounce serving). Try a simple stir-fry of broccoli, walnuts and chopped garlic with a few squeezes of lemon juice. They can be pricey, so Moore likes to combine them with other healthy foods. Tips: Walnuts have a hefty texture that makes them a good centerpiece in meatless dishes. Eating walnuts regularly can lower cholesterol, relax blood vessels to lessen stress on the heart and reduce blood pressure. High in ALA, walnuts have the highest omega-3 content, and researchers studying their effects have found they lower C-reactive protein (CRP), a marker of inflammation linked to increased risk of cardiovascular disease and arthritis. Learn more about the nut and seed selections that deliver the most health benefits. One serving a day (about an ounce of nuts or one to two tablespoons of seeds) is all you need. But she cautions that nuts and seeds are high in calories, so don’t eat them mindlessly. ![]() However, unless you’re on a low-sodium diet, it’s ok to start with lightly salted nuts if it will help you switch from less healthy snacks, she says. ![]() Ideally, you should reach for raw, unsalted nuts, says Moore. Studies show that people who eat a diet high in these nutrients tend to have lower levels of some inflammation-causing molecules and higher levels of the anti-inflammatory protein adiponectin compared with those who consumed less. Some nuts are rich in magnesium, l-arginine and vitamin E, which may also play a role in keeping inflammation under control. In addition, some nuts and seeds are high in alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid, says Marisa Moore, an Atlanta-based registered dietitian-nutritionist. They also are a good source of protein and antioxidant vitamins and minerals. Many nuts and seeds are a good source of polyunsaturated and monounsaturated fats, which lower cholesterol and reduce the heart disease risks that can be higher in people with certain types of arthritis. ![]()
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