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The high ratio of unsaturated to saturated fatty acids in almonds, pecans and walnuts may contribute to this benefit. Walnuts also provide alpha-linolenic acid, an omega-3 fatty acid that may increase healthy HDL cholesterol levels. Dietary fiber is another component in nuts that can lower LDL cholesterol levels.
Nuts are convenient foods that provide several essential nutrients and may have a variety of health benefits as part of a balanced diet. Almonds are the nuts with the highest amount of dietary fiber, pecans are among the top sources of monounsaturated fats and walnuts provide omega-3 fatty acids. Eat these nuts on their own or in trail mixes as a snack, or eat them at mealtimes in salads or cereals or with chicken or fish.